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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:
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:
Arms Muscle(s) worked:
Biceps Difficulty level: 2 out of 10Equipment required:
Dumbbells
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1. Stand with feet hip width apart, knees slightly bent
2. Stand with the dumbells in your hands resting on your thighs
3. Ensuring your elbows stay at your side, slowly raise the dumbells 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 at 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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Dumbbells
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Body part(s) worked:
Bum,
Legs Muscle(s) worked:
Gluteals,
Hamstrings,
Quadriceps Difficulty level: 5 out of 10 |
Stand with feet hip width apart
Place your arms directly out in front of you to give you balance
Slowly lower yourself as if you were sitting on a seat
Ideally lower yourself until the top of your thighs are parallel to the floor, if you cant go that low, go as far as possible and over time keep going slightly lower
Now slowly return to the starting position
Repeat steps 3, 4 and 5 until you can no longer maintain correct technique
DONT lean forward as you go down into the squat, try to keep your back as upright as possible at all times
Be careful not to let your knees go beyond your toes
To protect your back it is very important to use correct technique
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Body part(s) worked:
Shoulders Muscle(s) worked:
Deltoids,
Trapezius Difficulty level: 4 out of 10Equipment required:
Dumbbells
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Stand with feet hip width apart, knees slightly bent
Start with relaxed arms with dumbells touching in front of you
With elbows slightly bent slowly raise your hands out to the side until your hands are just above shoulder height
At the same speed, lower your hands back down to the starting position
Repeat steps 3 and 4 until you can no longer maintain correct technique
Try to keep the rest of your body as still as possible throughout the exercise
Be sure to keep your elbows slightly bent at ALL times
Try not to let gravity pull your arms down, control the movement yourself
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Dumbbells
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Body part(s) worked:
Arms,
Shoulders Muscle(s) worked:
Deltoids,
Trapezius,
Triceps Difficulty level: 4 out of 10Equipment required:
Dumbbells
|
Stand with feet hip width apart, knees slightly bent
Start with the dumbells at shoulder height just in front of your body
Slowly raise your hands into the air and touch the dumbells together at the top, be sure not to lock your elbows
Now return the dumbells back to shoulder height
Repeat steps 3 and 4 until you can no longer maintain correct technique
Make sure the dumbells stay slightly in front of your body and NOT directly above your head
This exercise can also be done sat on a chair or bench
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Dumbbells
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Body part(s) worked:
Bum,
Legs,
Shoulders Muscle(s) worked:
Abductors,
Adductors,
Deltoids,
Gluteals,
Trapezius Difficulty level: 2 out of 10 |
Start with feet together and hands by your side
Now jump both feet out to the side and raise your arms out to the side until your hands are just above shoulder height
Finally return your feet together and hands to your side
Repeat steps 2 and 3 until the specified time runs out
Try to move your arms and legs in time
Make sure your hands are raised above shoulder level
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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
 |
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:
Back,
Bum,
Shoulders,
Stomach Muscle(s) worked:
Abdominals,
Deltoids,
Erector Spinae,
Gluteals,
Hamstrings,
Obliques Difficulty level: 3 out of 10 |
Beginning on all fours on a mat or floor, slowly raise your right arm out in front and your left leg out behind you so there is a straigh line from your left heel to your right fingertips
Hold your stomach muscles tight and try not to relax them
Breathe gently and keep your body as still as possible
Try to keep as still as possible
Try not to let your body or limbs twist sideways, ensure you point forwards at all times
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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:
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:
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
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Body part(s) worked:
Arms,
Chest Muscle(s) worked:
Biceps,
Deltoids,
Pectorals Difficulty level: 1 out of 10 |
Using a wall, tree or similar, place your hand, at shoulder height, flat on the surface - WITHOUT a bent wrist
Keeping your outstretched arm perfectly still turn your body away from your arm
Hold this position for 20 seconds
Relax gently and repeat with opposite arm
Make sure you keep your outstretched arm horizontal and parallel with the floor
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Body part(s) worked:
Shoulders Muscle(s) worked:
Deltoids,
Rhomboids Difficulty level: 2 out of 10 |
Extend your left hand out in front of your with arm straight
Keeping your arm straight move your left hand towards your right shoulder
Using your right arm pull your left arm in towards your shoulder 4. Hold this position for 20 seconds then slowly relax 5. Now repeat with the other arm
Make sure you keep your stretched arm at the same height as your shoulder, try not let it dip too low
Make sure you pull the arm in towards you from the shoulder side of the elbow