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Body part(s) worked:
Legs Muscle(s) worked:
Calves,
Hamstrings,
Quadriceps Difficulty level: 3 out of 10 |
The most important tip i can give you is to wear appropriate footwear, something with support for your arches and padding at the heel, if you are unsure ask your local sports shop
If running at night, some kind of light/fluorescent clothing is recomended
Although you can jog anywhere you like, grass is kinder on the knees than concrete
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Body part(s) worked:
Back,
Shoulders Muscle(s) worked:
Deltoids,
Latissimus Dorsi Difficulty level: 1 out of 10 |
Stand with feet hip width apart and knees slightly bent
Start with your arms relaxed beside you
Keeping your arms straight raise your hands into the air until they are directly above your head 4. Now return your hands back to the starting position letting them go back behind you
Now return your hands back to the starting position letting them go back behind you
Try to keep your arms straight at all times
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Body part(s) worked:
Chest Muscle(s) worked:
Deltoids,
Pectorals,
Rhomboids Difficulty level: 1 out of 10 |
Stand with feet hip width apart and knees slightly bent
Start with arms stright out in front hands at shoulder level
Keeping you arms straight slowly take your hands back as far behind you as possible so you feel the stretch around your shoulders
Still keeping your arms straight slowly return your hands back to the front
Be sure to keep your arms straight at all times 2. Keep your hands at shoulder height, dont let them drop
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Body part(s) worked:
Stomach Muscle(s) worked:
Abdominals Difficulty level: 1 out of 10 |
Begin on a mat or towel on your hands and knees
Without bending your arms slowly point your belly to the floor raising your head as far as it will go
Hold this position for 20 seconds then slowly relax
Try to get your belly button as close to the floor as possible
Be sure to ease in and out of this stretch slowly
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Body part(s) worked:
Stomach Muscle(s) worked:
Abdominals Difficulty level: 3 out of 10 |
Lay on your back on a mat or towel, feet flat on the floor, knees bent, fingers on your temples and elbows to the side
Very slowly raise your shoulders off the floor, moving them towards your knees
Unlike a sit up, your lower back should not leave the floor
Now slowly return to the starting position
Repeat steps 2 to 4 until you can no longer maintain correct technique
To prevent a sore neck - Dont lead with your chin, let your head move with your shoulders
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Body part(s) worked:
Stomach Muscle(s) worked:
Abdominals Difficulty level: 5 out of 10 |
Lay on your back on a mat or towel, hands down by your side
Bring the knees in towards the chest until they're bent to 90 degrees, with feet together
Slowly raise your bum off the floor taking your knees towards your shoulders and feet pointing in the air
Very slowly lower your bum to the floor again
Be sure your bum leaves the floor, dont just move your knees
Try not to let gravity pull your bum down, control the movement slowly
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Body part(s) worked:
Stomach Muscle(s) worked:
Abdominals,
Obliques Difficulty level: 5 out of 10 |
Lay on your back on a mat or towel, fingers on your temples and elbows to the side
Bring the knees in towards the chest until they're bent to 90 degrees, with feet together
Slowly raise your bum and shoulders off the floor at the same time, bringing your knees and shoulders towards each other
Slowly return to your starting position
This exercise is a combination of a Crunch and Reverse Crunch
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Body part(s) worked:
Shoulders,
Stomach Muscle(s) worked:
Deltoids,
Erector Spinae Difficulty level: 1 out of 10 |
Begin on a mat or towel on your hands and knees
Slowly arch your back raising it as high to the sky as possible
Tuck your head under as far as it will go
Be sure to ease in and out of this stretch slowly
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Body part(s) worked:
Stomach Muscle(s) worked:
Abdominals Difficulty level: 1 out of 10 |
Begin on a mat or towel on your hands and knees
Without bending your arms slowly point your belly to the floor raising your head as far as it will go
Hold this position for 20 seconds then slowly relax
Try to get your belly button as close to the floor as possible
Be sure to ease in and out of this stretch slowly
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Body part(s) worked:
Back,
Legs,
Stomach Muscle(s) worked:
Erector Spinae,
Hamstrings Difficulty level: 1 out of 10 |
Seated on a mat or the floor, straighten your legs out in front of you
Slowly take your fingers down your legs towards your toes
Reach as far as you can, ensuring you DONT bend your knees
Hold this position for 20 seconds then gently relax
Remember NOT to bounce, gentle movements will prevent any injury