BEGINNERS
Depending On Your Fitness Level/Experience Perform Any One Of The Following Routines 1-3 Times Per Week:
Each Workout Should Include 3-5 Rounds Of Your Chosen Routine.
Perform The Following Bodyweight Movements For 20/25secs Each. Rest For 10secs Between Each Exercise And For 1min At The End Of Each Round:
Please Note: It Is Vital That You Warm Up And Cool Down For At Least 10mins Before And After Exercise. (Please Contact For Help Or Suggestions)
ROUTINE 1
Jumping Jacks
- Core Engaged
- On Balls Of Feet
Mountain Climbers
- Flat Back
- Core Engaged
- Pull Belly Button Into Spine
Press ups
- Feet Together
- Elbows Close To Ribs
- Engage Core Throughout
- Don't Let Hips Collapse
- Modification With Knees On Ground
Crunches
- Legs Raised And Bent In Tabletop Position
- Hands Behind Ears
- Raise Shoulders And Torso Off The Ground So Head Meets Knees
Squats
- Feet Slightly More Than Shoulder Width Apart
- Toes Pointing Slightly Outward
- Head And Chest Up
- Back Straight
- Hands Behind Head
- Drive Heels Into Ground & Return To Standing
ROUTINE 2
Reverse Crunches
- Back Flat On Mat
- Legs In Tabletop Position
- Arms Out Wide Flat On Ground
- Shoulders Raised
- Neutral Neck, Eyes Towards Ceiling
Shoulder Touches
- Flat Back
- Core Engaged
- Modification With Knees On Ground
Standing Burpees
- Start In Standing Position
- Bend Knees And Place Hands On Ground Between Feet
- Jump Both Feet Together Backward So Body Is In Press Up Position
- Engage Core
Walk Outs
- Keep Back Straight
- Engage Core
- Stand The Whole Way Back Up
Twists
- Wrists, Elbows, Shoulders In Line
- Flat Back
- Feet Slightly Apart
- Core Engaged
- Pull Belly Button Into Spine
ROUTINE 3
Two Step Dash (Side To Side)
- Feet Shoulder Width Apart
- Knees Slightly Bent
- On Balls Of Feet
Ankle Touches
- Knees Bent
- Feet Flat On Ground And Shoulder Width Apart
- Shoulders Raised
- Neutral Neck, Looking Towards Ceiling
Lunges
- Feet Shoulder Width Apart
- Shoulders Back And Relaxed
- Back Straight
- Step Forward With One Leg Until Both Knees Are Bent At A 90 Degree Angle
- Front Knee Should Be Directly Above Ankle
- Other Knee Doesn’t Touch The Floor
- Keep Weight In Your Heel
- Push Back To Standing Position
Tricep Dips
- Extend Legs Straight Out In Front
- Straight Back
- Shoulders Relaxed And Back
- Keep A Slight Bend In Elbow
Two Step Dash (Forward & Back)
- On Balls Of Feet
- Swipe Floor With Same Hand as Forward Foot
- Swipe Floor With Same Hand As Back Foot
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When Fitness Level Increases Try One/ A Combination Of The Following:
1. Increase Time.
2. Decrease Rest Period.
3. Perform Run/Walk Then A Workout Routine Later During The Same Day.
4. Perform Workout Immediately After Run/Walk.
5. Combine Two/Three Home Workout Routines.
6. Run/Walk And Complete Two/Three Workout Routines.
ADDITIONAL RUN/WALK
Depending On Fitness Level/Experience And Accessibility
1. Run/ Walk 5km - 7km - Light, Slow Pace.
2. Run/ Walk 3km - 5km - Any Comfortable Speed
3. Fartlek (Swedish Speed Play) 5km - Choose Landmarks on Run/Walk , For Example, Space Between Two Posts, Increase Speed For This Distance @ 30% - 70% Of Maximum Running/Walking Speed.
Please Note: When Fitness Levels Increase Simply Increase Distance, Intensity, Or Both To Suit Your Level.