Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about the program along with some tips. This workout will take you through some: Cardio exercises Upper body exercises Lower body exercises Abdominal exercises To make this a 5-minute workout perform each exercise in the circuit once. To make this a 30-minute workout perform each exercise in the circuit twice. There are even bonus exercises at the end if you are keen to keep moving. By doing these workouts regularly (two to three times a week), you ll increase your strength, flexibility and fitness. Before you get into your workout it s important to warm up. Just five minutes of light activity is all you need. Things like: Walking Jogging on the spot Pumping your arms Shoulder rolls Controlled punches Circular windmill arm movements in the air. It is important that between each exercise, you recover appropriately. If you need to, rest for 30 seconds. If you are still quite fatigued from the previous movement then rest a little longer. As you get stronger you can reduce your recovery time. Recovery can also be active with things like walking, jogging, slow steps ups or shoulder rolls. You don t have to stress or push yourself to the limit to get the benefits of exercise. If at any time you feel pain or you feel unwell, stop what you re doing, or take it easier. If you feel really unwell seek medical advice. CARDIO One leg toe taps Position your left foot on top of a step or platform (with your right foot on the ground). Step up to tap your right foot on the top of the step next to the left foot. Keep the left foot planted, lower right foot back down to starting position in a controlled manner. Repeat this movement with the same leg for 30 seconds, then swap to complete with the opposite leg for an additional 30 seconds. Bottom kickers Walk or jog on the spot while trying to flick your heel up towards your bottom. Make sure the movement is being driven from your hamstrings. Try doing this for 30 seconds.
UPPER BODY EXERCISES Upright rows For this exercise you will need weights. If you don t have weights at home you can fill two bottles with water or use two cans of food. Stand tall with your shoulders squeezed backward. Holding weights in each hand in front of your body with your knuckles facing outwards, lift upwards bending at the elbows. Your elbows should always remain higher than your wrists. You should feel your shoulder and arm muscles working. Go for 0 repetitions of this exercise. Improvise weights Avoid hunching your shoulders or tensing your neck muscles.
Bench tricep dips Sit on a step or a bench with your hands holding on to the edge of the surface on either side of your body with your arms straight. Position your feet on the ground about half a metre away from the surface you are sitting on. Slowly push yourself outwards off the bench and lower your body downwards, bending your elbows to a 90 degree angle. Your knees may bend slightly. Bent over row For this exercise you will need a weight. Push yourself up again to straighten at the elbows. Try for 0 repetitions of this exercise. The further your feet are away from you, the harder this exercise will be. Position one foot in front of the other, approximately half a metre apart. Bend your back knee with your heel off the ground. Bend your front knee and tip forward at your hips keeping your back straight. Rest your hand or elbow on your front knee, (or you can lean against a support) and hold a weight in your other hand. Lift the weight up by your side, bending at your elbow. Focus on squeezing the muscles between your shoulder blades together. Once you have completed 0 repetitions on one arm, complete the same movement with your opposite arm. Avoid tensing your neck or upper shoulders when completing the lift. Option
LOWER BODY EXERCISES Squats with a kick Bend at the knees and hips to squat downwards. Stick your bottom out behind. Pause and then slowly return to the starting position. As you stand up tall again, push up through your heels, squeezing your bottom muscles as you do so. You should feel the muscles in your thighs and bottom working. Your hips should always be higher than your knees. From the standing position, lift one foot off the ground, raise your knee and kick out in your midline. Lower your foot back onto ground. 3 4 5 6 7 Make sure your knees don t protrude far forward. Complete the squat again but this time kick out with the opposite leg once you re in the standing position. Keep going for about 30 seconds.
Walking lunges Stand with your feet hip-width apart. Take a big step forward with one leg. Bend at both knees to lower down. Your back heel should be off the ground. Do not let your front knee pass forward over the foot of the same leg. 3 4 Stand back upward and this time step through with the back leg to complete another lunge. Continue this movement for about 30 seconds. You should feel this in your legs and buttocks.
Advanced calf raises Stand on the edge of a step, heels hanging over the edge. Slowly lower your heels downwards. You should feel a slight stretch in your calf muscles. From this position, slowly rise up onto your tippy toes keeping your knees straight. Squeeze your bottom muscles as you do so and keep your tummy muscles nice and tight to help with your balance. Hold for a count of two and then lower back down. Try for 0 repetitions. ABDOMINAL EXERCISES For the following floor exercises, you might want to put down a mat or a towel to position yourself on for comfort. Crunches Lie with your back on the ground with your knees bent and both feet flat on the ground. Place your hands on your thighs. Lift upwards, sliding your hands so that your fingers reach toward your bent knees. Make sure you keep your chin tucked in. Only go as high as you feel comfortable. Lower back downward slowly. You should feel your abdominals working without back pain or tension. Go for 0 repetitions of this exercise.
Dead bugs The lower you kick, the harder the exercise will be. To advance this exercise further, complete with both your knees bent and keep your feet off the ground. Option Lie with your back on the ground. Extend your arms towards the sky, with your elbows straight. Bend one knee at 90 degrees with your foot held in the air. Your other leg should be bent at the knee with your foot placed on the ground. Kick the raised leg out slowly, lowering towards the ground. Return the foot back before lowering onto the ground. As you do this motion, keep your stomach muscles pulled in towards your spine to ensure that your lower back does not arch up off the ground. Now you ve completed the workout! If you are done for the day, that s great. Just take five minutes to warm down. Just like the warm up, it s easy movements. This is also a great time to stretch your muscles, holding each stretch for 0 30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn t feel discomfort or pain. Don t bounce through these, just slow steady movements. Now swap and repeat with your other leg.
KEEN FOR MORE? Here are some bonus exercises to add to your workout. Weighted arm toners From this position, push the weights above your head, straightening at your elbows completing a shoulder press. 3 For this exercise you will need weights. Try not to tense your neck or shrug your shoulders during this movement. Lower the weights back down in the reverse motion. You should feel your arm and shoulder muscles working. 4 5 Aim for 0 repetitions of this exercise. Holding weights in each hand by your side, complete a bicep curl bending at the elbows to lift weights up towards your shoulders.
Side jumps 4 Stand with feet together. Jump to the left, keeping knees bent and landing in a squat position with soft knees. Jump back to the right and continue jumping from side to side. You can use a small object to jump over if you like such as a book or a rolled up towel. Keep going for around 30 seconds. 3 If this was a bit tricky, you can always give the beginner s workout Let s get started a go. If you re ready to step it up a notch then the moderate intensity workout Feel good glow is for you. Find this and great mini workouts at www.healthier.qld.gov.au