Improving fitness program

The exercises in the program are selected to improve your overall strength and fitness. This program should ideally be performed 3 or 4 times per week to see results.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

Exercise (7)

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Jogging - 6 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

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Dynamic lunge - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

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Three quarter press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Squat thrust - 60 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Horizontal cycling - 60 seconds

Primary target:

None

Equipment required:

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Sit up - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Plank - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Seated hamstring stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

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Chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required: