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Summer Shape-Up Series – Part 4

The third part of our Summer Shape-Up Series looks at toning the upper body…
 “Body Resistance does not use any equipment as your body weight is used as the resistance in a controlled manner. Body resistance focuses on the entire body and is a great class for building muscle tone, core strength and endurance.” Zach Blow - Body Resistance Fitness Class Instructor

Zach’s at-home exercise for toning the upper body: Triceps ‘Chair Dips’

“The Triceps Dip is a fantastic exercise to tone up and build strength in the arms and can be simply executed at home or at work. Do as many repetitions as you can manage, rest for 45-60 seconds and repeat 3 times.”
  • Sit on the edge of a sturdy chair, with your hands next to your hips.
  • Slide your bottom off the edge and bend elbows to 90 degrees.
  • Be sure to keep your back close to the chair, and then push back up so that your arms are straightened.
Tip for beginners: “Keep your shoulders down and away from your ears to protect them from injury.  Keep the hips close to the chair to keep the focus on the triceps and not the shoulders.  To make it easier, move the feet closer in towards the chair. To make it harder, walk the feet out or even stretch your legs out straight, with heels on the ground to really increase the intensity!”
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All levels

These classes have been specifically designed to allow participants to work at their own intensity level, with the ability to modify all exercises according to their own personal fitness.


A person new to training or an individual with below average fitness levels can be termed as a beginner. These classes are also suitable for those returning to exercise after a break/injury.


A person training at intermediate level should have a fair amount of base fitness and coordination and thus can be exposed to a higher intensity workout.


At an advanced level, the participant should have experience in subjecting themselves to high intensity training on a regular basis. Every person starting off as a beginner should aspire to reach this level.

Online booking is available for members for classes, activities and spa treatments.
Non-members can book our spa treatments online, and please call 01983 766222 to book classes or activities.

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