Click on an exercise to view a demonstration and tips on the correct technique
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Body part(s) worked:
Legs Muscle(s) worked:
Calves,
Hamstrings,
Quadriceps Difficulty level: 1 out of 10 |
Wear comfortable shoes, preferably trainers
Try to use your arms when walking, swing them in time with the alternate leg
If walking at night, some kind of light/fluorescent clothing is recomended
Although you can walk anywhere you like, grass is kinder on the joints than concrete
Walk quicker than your normal walking pace
After a while you should be slightly out of breath, if not, speed up
Ensure that you walk at a fast enough pace to rasie your heart rate a little
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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:
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:
Arms,
Chest,
Shoulders Muscle(s) worked:
Deltoids,
Pectorals,
Triceps Difficulty level: 4 out of 10 |
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, knees on the floor and feet up
Straighten your arms as you push your body up off the floor. Keep your body straight
Keep your body straight, try not to bend or arch your body as you push up.
Pause for half a second
Slowly lower your body until your chest is one inch off the floor. Try not to bend your back and keep your knees off the floor
Repeat steps 2 to 5 until you can no longer maintain correct technique
Be sure to keep your body straight throughout the exercise
If you cant go all the way down, go as low as you can and gradually go lower each workout
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Body part(s) worked:
Bum,
Legs Muscle(s) worked:
Gluteals,
Hamstrings,
Quadriceps Difficulty level: 3 out of 10 |
Stand with both feet together and with your right leg take a long step forward
Keeping your back upright, slowly lower your left knee to within an inch of the floor
Slowly lower yourself back up to the starting position
Repeat steps 2 and 3 until you can no longer maintain technique
Now swap legs and repeat
Dont forget, 2 seconds up 2 seconds down
Avoid letting your knee touch the floor at the bottom of the exercise
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Body part(s) worked:
Arms Muscle(s) worked:
Biceps Difficulty level: 2 out of 10Equipment required:
Resistance bands
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1. Stand with one foot on the middle of the resistance band with feet hip width apart, knees slightly bent
2. Stand with the handles in your hands resting on your thighs
3. Ensuring your elbows stay at your side, slowly raise the handles towards your shoulders
4. Now slowly return them back to the starting position
5. Repeat steps 3 and 4 until you cant maintain your technique
1. Always keep your elbows by your side
2. Your upper arm shoud stay perfectly still at all times
3. Remember - 2 seconds up, 2 seconds down
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Resistance bands
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Body part(s) worked:
Arms,
Back,
Shoulders Muscle(s) worked:
Biceps,
Deltoids,
Latissimus Dorsi,
Trapezius Difficulty level: 4 out of 10 |
Begin seated with feet out in front, kness slightly bent
Hook the resistance band over both feet and spread your legs slightly wider than shoulder width
Ensure your back is prefectly straight, no arching
Keeping your legs still, slowly pull your arms back until your elbows are as far behind you as they will go, your hands should be by your side at this point
Now return your hands forward towards your toes until your shoulders are hunched forwards but your back is still upright and straight
To get the most from this exercise ensure your elbows stay close to your body and take them as far back as possible
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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: 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