LETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach

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Charity Green
5 years ago
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LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home

The plan has been designed to suit both the novice and seasoned gym enthusiast, incorporating body strength, stretching and core strengthening.

1 LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at a time that suits you. Our professionally produced fitness plan has been created by Daniel Turnell, a qualified Sports Scientist, Physiotherapist and Pilates teacher. The plan has been designed to suit both the novice and seasoned gym enthusiast, incorporating body strength, stretching and core strengthening. Choose a series of 8 daily exercises from a selection of 4, mixing and matching to suit your desired workout and keep you motivated for months to come. With easy to follow step-by-step instructions, you ll be on your way to the body you deserve in no time. What you ll need: - Comfortable gym clothing - Space to work out - Chair or the bottom of your staircase - Small towel - A bottle of water Please stop and consult your doctor if you feel dizzy or in pain at any time during the exercises. Step Step Step Warm up - we strongly advise that you warm up before every session Choose a combination of 8 exercises per workout. Pick one exercise from each column OR follow a complete row, e.g. follow a complete A, B, C, etc. Perform sets of repetitions for each exercise, with a 0 second-rest in-between Exercise A Lung with forward reach Half Squat Plank/modified plank Lower body Russian twist Burpees Prone lateral arm Prone t-arm raises Hip Lift raises B C Bulgarian split lunge Walking lunge with upper body twist Deep squat Supine swimming Squat with lateral step Side plank/modified side plank Reverse crunch Oblique crunch Mountain climbers Prone Y lift Inch worms Bridge Lateral mountain climbers or opposite knee to shoulder mountain climbers Prone W lift Alligator drag Bridge with single leg stretch

WARM UP Warm Up Stand tall with arms reached above

Reach arms forwards to touch the ground.

2 WARM UP Warm Up Stand tall with arms reached above the head, palms touching. Bend forward at the waist, simultaneously moving arms out to the side. Reach arms forwards to touch the ground. You can bend your legs or keep them straight depending on your flexibility. Repeat for steps, breathing deeply throughout.

almost straight Bend the front knee to approximately 90 degrees.

3 A Bulgarian Split Lunge Start with feet together Place the back of foot on a chair/step 4 Ensure the front foot is far enough forward to allow the back leg to be almost straight Bend the front knee to approximately 90 degrees. Aim to keep the front knee in line with the second toe Hold for between five to ten seconds, repeat on other leg

4 B Lunge with Forward Reach Start with feet together Step forwards into a lunge position 4 Bend the front knee to approx. 90 degrees Aim to keep the front knee in line with the nd toe Keep back leg strong (no knee bend) and then reach forwards towards your toes and hold for five seconds

5 C Walking Lunge with Upper Body Twist Place hands gently behind head Perform a standard lunge (as in a) Once in the lunge position rotate either left or right, alternating with each step

6 A Half Squat Place hands behind head, feet shoulder width apart Turn the feet out to a 0 to position on the clock face Bend the knees to 60 degrees Aim to keep knees in line with the second toe Keep head upright and upper body tall, hold for between five and ten seconds Return to start position

7 B Deep Squat Place hands behind head, feet shoulder width apart Turn the feet out to a 0 to position on the clock face Bend the knees to 90 degrees (the deeper the better without losing form) Aim to keep knees in line with the nd toe Keep head upright and upper body tall Return to start position

8 C Squat with Lateral Step Place hands behind head Perform a half squat (as in a) 4 Bend the right knee to approximately 90 degrees keeping the knee in line with the second toe Straighten the left leg and hold for five to ten seconds Return to the start, and repeat on the opposite side

9 A Plank/Modified Plank Get into a push-up position, transferring the weight to your forearms and toes The forearms should be aligned with your torso, and elbows directly below the shoulders The body should form a straight line from the neck to the ankles. Hold for at least ten seconds Always engage your stomach muscles by tensing them Modified plank - as above but transfer weight to knees instead of toes. Hold for at least ten seconds Always engage your stomach muscles by tensing them

10 B Supine Swimming Lie on your front with your arms stretched out above your head Lift the opposite leg and arm away from the floor Repeat on the other side Note the thigh should only lift about 6cm from floor, if lower back bends noticeably then the leg has been lifted too far

11 C Side Plank Lie on your left side with your right leg on top of the left Place the left elbow under the left shoulder with right hand on hip Make sure the body forms a straight line from the shoulders to the ankles and look ahead Engage the stomach and thigh muscles and hold for five to ten seconds. Repeat on other side

12 4A Lower Body Russian Twist Lie on your back Lift your legs so that they are at a 90 degree angle with your torso (soles of feet facing the ceiling) Rotate the legs towards the floor, then return to start and perform on the opposite side For a modified version bend knees to 90 degrees whilst rotating

13 4B Reverse Crunch Place hands by your side with head resting on a small towel Raise the hips and bend the knees to a 90 degree angle 4 Bring knees towards the chest until the lower back starts to leave the floor Slowly bring the legs back towards the floor in a controlled movement, engaging your core

4C Oblique Crunch Lie on your back with knees bent and feet

behind head Move the left shoulder towards the right hip,

neutral position and repeat on opposite side Note - keep neck

14 4C Oblique Crunch Lie on your back with knees bent and feet flat on the floor Place right arm down by side and left hand behind head Move the left shoulder towards the right hip, stopping once the upper back has left the floor 4 Return to neutral position and repeat on opposite side Note - keep neck in a neutral position throughout (think of a tennis ball between chin and chest)

15 5A Burpees Stand with feet hip-width apart Get into push-up position 4 Quickly bring knees in towards chest whilst keeping hands on the floor Jump back quickly and then return knees to chest

16 5B Mountain Climbers Start in the press up position Bring the right knee towards the right elbow 4 Return to start position Repeat on other side

17 5C Opposite Knee to Shoulder Mountain Climbers Start in the press up position Bring the right knee towards the left elbow 4 Return to the start position Repeat on other side

18 6A Prone Lateral Arm Raises Lie on your front with arms out to the side Place a towel under your forehead Lift hands and upper arms approximately 0 cm off the floor and hold for ten seconds

19 6B Prone Y Lift Lie on your front with arms out to the side Place a towel under your forehead Stretch arms out above the head to form a Y shape Lift off the floor and hold for ten seconds

20 6C Prone W Lift Lie on your front with arms out to the side Place a towel under your forehead Position hands either side of head to form a W shape Lift off the floor and hold for ten seconds

21 7A Prone T-arm Raises Start in the push-up position Rotate the body to form a side plank position, which should look from the a T from the side Return to the start and repeat on the opposite side

22 7B Inch Worms Start in a standing position with feet shoulder-width apart Squat until hands come into contact with the floor and walk the hands out in front of the body to form a pushup position 4 If possible place hands in front of your head Walk hands inwards to create a downward dog position 5 6 Walk feet towards hands Hold the position with legs bent or straight depending on your flexibility Return to standing position

Engage the stomach at all times Let the feet drag behind Note - do

23 7C Alligator Drag Start in the push-up position place feet on a towel Keeping the back straight, walk forwards using your arms. Engage the stomach at all times Let the feet drag behind Note - do not allow the hips to drop - ensure the neck and ankles stay in a line

the bum towards the ceiling, creating a bridge Repeat on the other

24 8A Hip Lift Lie on your back Bend knees so that feet are flat on the floor Lift the right foot off the floor 4 Use the left foot to push the bum towards the ceiling, creating a bridge Repeat on the other side Note - if pressure is felt in hamstring bring feet closer to bum

25 8B Bridge Lie on your back Bend knees so that feet are flat on the floor Use both feet to push the bum up towards the ceiling Note - if pressure is felt in hamstring bring feet closer to bum

one leg, ensuring the thighs are kept parallel Return foot to floor and repeat

26 8C Bridge with Single Leg Stretch Lie on your back Bend knees so that feet are flat on the floor Use both feet to push the bum towards the ceiling Straighten one leg, ensuring the thighs are kept parallel Return foot to floor and repeat on other side Note - if pressure is felt in hamstring bring feet closer to bum

27 WELL DONE CONGRATULATIONS! You have completed the exercise plan, well done!

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.