9Round Wandsworth

Technique Tuesday 👣 THE PUSH UP
CHAIR/WALL -Place hands chest height, slightly wider than shoulder width -Keeping your feet together, step backwards and come up onto your tip toes... -Core engaged, lower yourself into p-up and push to make one rep! (The more vertical your surface, the easier this is)
KNEES -On the floor, place hands chest height slightly wider than shoulder width -Bend your knees and place weight here, with your feet raised above the floor -Make sure your hips are pushed forward and core engaged -Chest down to the floor & return
HAND RELEASE -Usual hand positioning, this time feet together, knees OFF the floor and up onto the tip toes -Core engaged, lower your body until you reach the floor, letting your hands release at the bottom (this avoids the strain when you reach the lower, isolated movement before the big push!) -Place hands back in position & push until you reach your start position
OVERHEAD -Hands in usual start position, raise hips upwards into downward dog position (knees can be slightly bent) -Bending at the elbows, lower your head towards the floor & push up for your full rep!
TIPS: ✔️ USE YOUR BREATH! breathe IN on the way down & breathe OUT as you push your push up out! ✔️ Ensure your hips are pushed forward & bum is not arched into the air ✔️ Play around with your hand stance to target different muscles
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It’s a new week, and with a new week comes a new CHALLENGE! 🎯 This weeks challenge is total wall sit punches 🤜
- get yourself a space against a wall if possible - back flat against wall, core engaged, squat down so thighs parallel to floor - punch out! 1 PUNCH = 1 REP 🥊... Comment your score below and tag us in your stories with your attempt! Monday, let’s get it! 🙌 #9ROUNDATHOME
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Kick start your week by joining us over on @9rounduk tomorrow morning 08:30 for our next LIVE workout! 🥊😅 #9ROUNDATHOME

Your #9ROUNDATHOME Live workout schedule is here! Join us every day of the week from @9rounduk starting Monday 30th March at 8:30am 🕣 See you there!🔥

9rounders! We are going LIVE tomorrow over on our 9Round UK Facebook page at 13:00 for our next Workout! You can also catch us Live on our instagram @9rounduk See you then!

9Round Nation, we are so excited to launch our first LIVE workouts! For all of our future live workouts, we are going to be filming all in one place at 💥 @9rounduk 💥 instagram to bring all our 9Round communities together!
Make sure you give us a follow so you don’t miss out on any updates & workouts!
🥊 Our next LIVE workout will be tomorrow at 13:00 on our @9rounduk instagram! 🤜

Morning all! 🌞
If you missed our first 9Round LIVE workout yesterday here is a recap! Let us know if you try it at home & remember to keep tagging us in your stories 🤗👋
More info about our next LIVE workout will be released shortly - we are absolutely LOVING hearing & seeing our 9Rounders keeping active 💫
... 🥊
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9Round is coming to you... the countdown for our 1st LIVE WORKOUT is on! 🥳🤭
Join us tomorrow, Wednesday 25th March, at 12pm for our live workout 🤗
If you want to give us your suggestions for content, have your day on our story now or DM us 🥊
... See you tomorrow 😁💪
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Monday means... CHOW! 🥊 You weren’t getting away with no challenge, 9Rounders. Whether you are in your socks, like us, or dressed ready for a sweaty battle, let’s get this done 🙌😅
TOTAL WALKOUTS 💪 We’d love you to tag us in your attempts & make sure to comment your final score below ⬇️
3 minutes, as usual. Remember to warm up. Now keep calm and get the CHOW done!

Stay fit, stay healthy and STAY HOME 🏠
9Round has partnered with Fitness On Demand to offer you FREE 90-day access to a special library of virtual workouts that can be done at home, available to members AND non-members! 🥳🙌
VISIT https://stayfit.fod247.fitness/9round/log in.html to get your sweat on from home! 💪
... Stay active while you stay at home & let us know what workouts you try! 🙌❤️
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Stay fit, stay healthy and STAY HOME! 🏠
9Round has partnered with FitnessOnDemand to offer a FREE 90-day access to a special library of virtual workouts that can be done at home, available to members and non-members! 😍🙌
Visit https://stayfit.fod247.fitness/9round/log in.html to get your sweat on at home!
... Stay active while you’re staying at home and let us know what you think 🥳💪
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Happy Mother’s Day 💘
We hope you’re enjoying good company on this special day - to all of you super mums 🌸

9Round Nation 🥊 We have been closely following Government guidelines and due to the current situation, we will be closing our clubs until further notice effective tonight.
We would like to thank all our amazing 9Rounders for your support throughout this time ❤️
... Keep an eye on our socials where we will be posting home workouts available to everyone, to keep active throughout the closure!
All memberships will be frozen within this time and we will be keeping our members up to date for when we reopen. 🥊
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9Round Nation 🥊
In response to the present situation we are reducing current club openings hours.
This is in part to allow for a further increased cleaning regimen to be implemented.
... Our goal is to ensure both you and our Team are safe at all times.
Thanks for your support
See you soon 🥊
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9Rounders 🚨 We will be open tonight with shorter club hours. 17/03/2020 We are doing everything we can to try and ensure minimum disruption from your normal workout routine! 💪 please accept our apologies for any inconvenience this may cause.

Happy Monday everyone💥 This weeks CHOW is total candle sticks. How many can you get in 3 minutes?! Come down and give it a go 💪