Beginnner: Section A
Wall Squat hold
Position:
Stand with your back flat against the wall, feet slightly forward and hip width apart.
Slide down wall so your knees are bent and you feel your quad (thigh) muscles working.
Technique:
Hold position as still as possible.
Slide as far down the wall as you can.
Points To Remember:
Keep head flat against wall.
Don’t let you knees goes further forward than the end of your toes.
Half Chair Press Ups
Position:
Kneeling on floor with hands just over shoulder width apart on a chair in front of you.
Technique:
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up to starting position.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Kneeling Supermans- 1
Position:
Kneel on floor on all fours.
Raise up opposite arm to leg.
Technique:
Hold position still.
Squeeze the leg and arm up as high as you can.
Points To Remember:
Keep your hips level, i.e. don’t tilt your body to one side.
Keep your head down in line with your body.
Kneeling Supermans- 2
Repeat above on the other arm and leg.
Half Plank
Position:
Kneel on all fours on the floor.
Rest on your elbows and knees holding your body up.
Technique:
Slide your knees back until your back is flat and you can feel your core (stomach) muscles working.
Hold position still.
Points To Remember:
Make sure your back remains flat, i.e. your hips don’t sag down or raise up too high.
Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.
Wide Wall Squat Hold
Position:
Stand with your back flat against the wall and feet slightly forward in a double hip width stance.
Slide down wall so your knees are bent and you feel your quad (thigh) muscles working.
Technique:
Hold position as still as possible.
Slide as far down the wall as you can.
Points To Watch Out For:
Keep head flat against wall.
Don’t let you knees goes further forward than the end of your toes.
Half Press-Ups
Position:
Kneel on floor with hands just over shoulder width apart out in front of you.
Technique:
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up to starting position.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Kick Ups –1
Position:
Kneel on floor on all fours with 1 leg bent and raised behind you.
Technique:
Kick the raised leg up towards the ceiling.
Then bring the leg down so your knee goes towards your chest.
Points To Remember:
Kick as far upwards as possible – make sure you are not just kicking backwards.
Keep a slight bend in your knee as you kick it up, i.e. don’t fully extend it.
Kick Ups –2
Same as above on opposite leg.
Half Plank – Alternate Arm up
Position:
Kneel on all fours on the floor.
Rest on your elbows and knees holding your body up.
Technique:
Slide your knees back until your back is flat and you can feel your core (stomach) muscles working.
Hold position still.
Raise your arms up alternately straight out in front of you and return to original position.
Points To Remember:
Make sure your back remains flat, i.e. your hips don’t sag down, raise up too high, or tilt to 1 side.
Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.
Squat hold
Position:
Stand up straight with feet hip width apart.
Squat down towards the ground, pushing your hips back and bending your knees.
Technique:
Hold position as still as possible.
Squat as low as possible.
Points To Watch Out For:
Keep your back straight.
Don’t let you knees goes further forward than the end of your toes.
Half Staggered Press Up
Position:
Kneel on floor with hands just over shoulder width apart out in front of you. Have one hand forward and one hand back..
Technique:
Lower your body down as far as you can so your chest goes over the line of your back hand.
Push back up to starting position.
Points to remember:
Brace your stomach whilst performing the exercise.
Kick-outs –1
Position:
Kneel on floor on all fours.
Technique:
Kick one leg sideways as high as you can.
Then bring the leg back down and repeat.
Points To Remember:
Kick as far sideways as possible – make sure you are not just kicking backwards.
Keep a slight bend in your knee as you kick it out, i.e. don’t fully extend it.
Kick-outs –2
Repeat above on opposite leg.
Half Plank – Alternate Knee Up
Position:
Kneel on all fours on the floor.
Rest on your elbows and knees holding your body up.
Technique:
Slide your knees back until your back is flat and you can feel your core (stomach) muscles working.
Hold position still and alternately raise 1 knee of mat.
Points To Remember:
Make sure your back remains flat, i.e. your hips don’t sag down, raise up too high, or tilt to 1 side.
Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.
Squats
Position:
Stand in upright position with knees slightly bent, feet hip width apart and stomach braced.
Technique:
Squat down towards the ground, pushing your hips back and bending your knees.
Lower yourself as far down as you can before pushing back up through your heels.
Points To Remember:
Make sure your weight is through the heels of your feet at all times.
Make sure your knees don’t go forward further than the end of your toes.
Make sure you back remains straight.
Half Back Press-Up
Position:
Kneel on floor with hands just over shoulder width apart out in front of you.
Technique:
Lower your body down as far as you can so your head goes over the line of your hands.
Push back up to starting position.
Points to remember:
Lower you head over the line your hands not your chest.
Brace your stomach whilst performing the exercise.
Front- Back Touchdown- 1
Position:
Stand in an upright position with feet hip width apart.
Have a wall or chair next to you to help you maintain you balance should you need to.
Technique:
Step forwards and backwards with 1 leg while the other leg is bent in a static position.
Reach as far forwards and backwards as possible, bending the knee when touching down before pushing away.
Points To Remember:
Don’t let your knee go further forward than you toes as you stride forwards.
Keep the static leg in a bent knee position.
Front Back Touchdown- 2
Same as above on opposite leg.
Leg Cycle
Position: Lay face up with knees bent and raised.
Technique:
Kick legs forward and backwards in a cycling motion.
Points To Remember:
Keep lower back flat to the floor by bracing your stomach muscles.
Keep a slight bend in your knee as you extent the leg forward.
The lower and straighter the legs go the more difficult the exercise becomes.
Split Squat Hold-1
Position:
Adopt a split stance with one leg forward and 1 leg back.
Make stance as wide as possible.
Technique:
Bend both knees so back knee goes towards floor.
Hold position still, lowering the back knee as far as possible.
Points To Remember:
Ensure front knee does not extend further than end of foot.
Keep back straight and upright.
Split Squats Hold-2
Same as above with opposite leg forward.
Half Press Up w/ arm rotation
Position:
Kneel on floor with hands just over shoulder width apart out in front of you.
Technique:
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up, raising 1 arm off mat as high as possible and rotating body.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Raise arm up as high as possible.
Laying Superman-1
Position:
Lay face down on floor.
Raise up opposite arm to leg.
Technique:
Hold position still.
Squeeze the leg and arm up as high as you can.
Points To Remember:
Keep your hips level, i.e. don’t tilt your body to one side.
Keep your head down in line with your body.
Laying Superman-2
Same as above with opposite arm and leg.
Split Squats- 1
Position:
Adopt a split stance with one leg forward and 1 leg back.
Make stance as wide as possible.
Technique:
Bend both knees so back knee goes towards floor.
Lower the back knee as far as possible, then press back up through the front heel.
Points To Remember:
Ensure front knee does not extend further than end of foot.
Keep back straight and upright.
Split Squats- 2
Same as above with opposite leg forward.
Half Side Press Up
Position:
Kneel on floor with hands just over shoulder width apart out in front of you.
Technique:
Lower your body down as far as you can, lowering your chest towards one hand, then the other.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Half Side Plank- 1
Position:
Lay on your side with knees bent and your elbow directly beneath your shoulder.
Technique:
Push hip off the floor, resting on your knee and elbow.
Squeeze the hip as high as possible and hold position still.
Points To Remember:
Keep your body straight, i.e. don’t lean forward or backwards.
Make sure your elbow remains directly beneath your shoulder and doesn’t slide forward.
Half Side Plank- 2
Same as above on opposite side.
Beginnner: Section B
Shoulder Press
Position:
Stand upright with knees bent and stomach braced.
Hold cans over your shoulders.
Technique:
Press your arms up and down rapidly as many times as possible.
Points To Remember:
Keep elbows slightly bent as you extent them up.
Leg Abduction-1
Position:
Lay on your side resting on your elbow and keeping your legs straight.
Technique:
Raise leg up as high as you can, bring back down and repeat as quickly as possible.
Points To Remember:
Keep body in a straight line and still.
Leg Abduction-2
Same as above on opposite leg.
Back Flyes
Position:
Stand with knees slightly bent holding cans.
Flex at the hips, bending your back as flat and parallel to the floor as possible.
Technique:
Raise arms out sideways to shoulder level, lower back down and repeat.
Points To Remember:
Keep stomach braced and back flat.
Bent Leg Raise
Position:
Lay face up on floor with knees raised.
Technique:
Lower your feet towards the floor then raise back up.
The more you straighten your legs as your drop them down the more difficult the exercise becomes.
Points To Remember:
Ensure your lower back remains flat.
Resisted Pulldown
Position:
Kneel with arms out straight and wrists over a chair.
Technique:
Pull down through your arms and stomach, pushing as hard as possible against the chair.
Points To Remember:
Keep arms and back straight.
Drive through the stomach muscles.
Standing Superman- 1
Position:
Stand upright and raise up opposite arm to leg.
Lower back as parallel to the floor as possible.
Bend the knee that is on the floor as much as possible.
Technique:
Hold position still.
Squeeze the leg and arm up as high as you can.
Points To Remember:
Keep your hips level, i.e. don’t tilt your body to one side.
Keep your head down in line with your body.
Standing Superman- 2
Same as above on opposite arm and leg.
Stick Ups
Position:
Stand with back flat against wall and feet slightly forward.
Place arms flat against wall overhead.
Technique:
Raise and lower arms up and down against the wall.
Points To Remember:
Keep everything flat against wall.
Don’t let lower back arch away from wall.
Bent Leg Side Turns
Position:
Lay face up on floor with knees bent and raised.
Technique:
Lower legs as far as possible to one side then the other, using stomach muscles to bring them back up.
Points To Remember:
Keep stomach braced.
Raise legs back up using stomach muscles not arms.
Lateral Raise
Position:
Stand upright with knees bent and stomach braced.
Hold cans down by your sides.
Technique:
Raise arms out sideways up to shoulder level and bring back down.
Repeat as quickly as possible.
Points To Remember:
Keep back and arms straight.
Front Lunge
Position:
Stand upright with knees bent and stomach braced.
Technique:
Take as big a stride forward as possible with one leg.
Bend the knee as you make contact with the floor and push back up through the heel of your foot.
The more you are able to bend the knee the more difficult the exercise becomes.
Points To Remember:
Keep your back upright and straight throughout.
As you bend the front knee, ensure it does not go further forward than your toes.
Make your stride forward as far as possible for maximum benefit.
Bent over row
Position:
Stand upright with knees bent and stomach braced and cans in hand.
Flex the hips and bend your back so it goes as parallel to the floor as possible.
Technique:
Raise and lower you arms as high as possible in a sawing motion.
Keep your elbows as close to your ribs as possible and go as quickly as you can.
Points To Remember:
Keep back flat, straight, and parallel to floor.
Hip Extension
Position:
Lay face up resting on elbows with your knees bent.
Technique:
Push up off elbows and raise your hips as high as possible.
Squeeze your leg and bum muscles at the top of the movement.
Points To Remember:
Keep your head back..
Keep your stomach braced.
Seated Rotations
Position:
Sit upright with arms forward and stomach braced.
Technique:
Twist from side to side reaching as far round as possible.
Lean back slightly to make the exercise more difficult.
Points To Remember:
Ensure you are twisting through the stomach muscles, not just rotation your arms.
Upright Row
Position:
Stand upright with stomach braced and cans in hands.
Technique:
Drive your elbows towards the ceiling as high as possible, with you arms in front on you.
Keep you hands directly below your elbows.
Points To Remember:
Ensure you lift through the elbows and shoulders not the hands.
Side Lunge
Position:
Stand upright with stomach braced and knees bent.
Technique:
Stride sideways as far as possible and bend your knee as you contact the floor.
Press back to starting position through heel of foot.
Repeat on other leg.
Points To Remember:
Ensure your weight is always through heel of foot.
Ensure back remains straight.
Tricep Press
Position:
Lay face up with knees bent and cans in hands.
Technique:
Press cans towards ceiling and bring back down as quickly as possible.
Keep elbows tucked in towards your ribs.
Points To Remember:
Keep elbows slightly bent as you extend arms up.
Squeeze Crunch
Position:
Lay face up with knees bent.
Technique:
Raise knees and squeeze towards chest, briefly hold and squeeze, then release.
.
Points To Remember:
Squeeze as high as possible.
Keep knees together.
Prone Back Raise
Position:
Lay face down with arms by your side.
Technique:
Arch back up as high as possible and hold position still.
Points To Remember:
Ensure head is in line with your body.
Back Lunge
Position:
Stand upright with knees bent and stomach braced.
Technique:
Take as big a stride backwards as possible with 1 leg.
Bend the knee as you make contact with the floor and push back up through the heel of your front foot.
The more you are able to bend the knee the more difficult the exercise becomes.
Points To Remember:
Keep your back upright and straight throughout.
Make your stride backward as far as possible for maximum benefit.
Chest Dips
Position:
Have two chairs just over shoulder width apart.
Squat between chairs with your knees bent, legs forward and hands on chairs.
Technique:
Lower body between chairs as far as possible then press up through arms.
The further away you reach your feet the more difficult the exercise becomes.
Points To Remember:
Keep back straight.
Brace stomach.
Deadlift
Position:
Stand upright with stomach braced and knees bent.
Technique:
Flex the hips and bend your back forward as parallel to the ground as possible.
Then push back up pushing your hips forward.
Points To Remember:
Keep your back straight as you lower.
Core Rotation- 1
Position:
Kneel with arms out straight and wrists against a chair.
Keep back straight and stomach braced.
Technique:
Drive against chair with arms, but primarily using your stomach muscles.
Drive as hard as you can and hold position still.
Points To Remember:
Work through the stomach.
Keep back straight.
Core Rotation- 2
Repeat the above the opposite way round.
Resisted Pullup
Position:
Kneel with arms out straight and wrists under a chair.
Technique:
Pull up through your arms and stomach, pushing as hard as possible against the chair.
Points To Remember:
Keep arms and back straight.
Drive through the stomach muscles.
Transverse Lunge
Position:
Stand upright with stomach braced and knees bent.
Technique:
Step around in an arc with 1 leg reaching back as far as possible.
Bend the knee and press back to starting position through heel of foot.
Repeat on other leg.
Points To Remember:
Bend knee as much as possible but make sure your knee does not extent past toes.
Keep opposite leg completely straight.
Tricep Dips
Position:
Squat in front of a chair with legs forward and place hands on a chair behind you.
Walk your legs forward slightly.
Technique:
Bend your elbows and lower your body as far as possible before pressing back up.
Points To Remember:
Squeeze elbows towards each other during the movement.
Cobra – Legs Down
Position:
Lay face down with arms bent at the elbow.
Technique:
Arch back up as high as possible and hold position still.
Perform with arms bent squeeze them as high as possible and squeeze them together.
Points To Remember:
Ensure head is in line with your body.
Bike Crunches – Legs Down
Position:
Lay face up with knees bent.
Technique:
Raise shoulders off mat and reach 1 elbow towards the opposite knee.
Lower back down and repeat on the opposite side.
Points To Remember:
Brace and squeeze through the stomach muscles.
Keep chin away from chest and eyes pointed towards ceiling.
Beginner: Section C
Squeeze Crunch
Position:
Lay face up with knees bent.
Technique:
Raise knees and squeeze towards chest, briefly hold and squeeze, then release.
Points To Remember:
Squeeze as high as possible.
Keep knees together.
Cobra – Legs Down
Position:
Lay face down with arms bent at the elbow.
Technique:
Arch back up as high as possible and hold position still.
With arms bent squeeze them as high as possible and squeeze them together.
Points To Remember:
Ensure head is in line with your body.
Leg Cycle
Position: Lay face up with knees bent and raised.
Technique:
Kick legs forward and backwards in a cycling motion.
Points To Remember:
Keep lower back flat to the floor by bracing your stomach muscles.
Keep a slight bend in your knee as you extent the leg forward.
The lower and straighter the legs go the more difficult the exercise becomes.
Half Side Plank- 1
Position:
Lay on your side with knees bent and your elbow directly beneath your shoulder.
Technique:
Push hip off the floor, resting on your knee and elbow.
Squeeze the hip as high as possible and hold position still.
Points To Remember:
Keep your body straight, i.e. don’t lean forward or backwards.
Make sure your elbow remains directly beneath your shoulder and doesn’t slide forward.
Half Side Plank- 2
Same as above on opposite side.
Bent Leg Raise
Position:
Lay face up on floor with knees raised.
Technique:
Lower your feet towards the floor then raise back up.
The more you straighten your legs as your drop them down the more difficult the exercise becomes.
Points To Remember:
Ensure your lower back remains flat.
Core Rotation- 1
Position:
Kneel with arms out straight and wrists against a chair.
Keep back straight and stomach braced.
Technique:
Drive against chair with arms, but primarily using your stomach muscles.
Drive as hard as you can and hold position still.
Points To Remember:
Work through the stomach.
Keep back straight.
Core Rotation- 2
Repeat the above the opposite way round.
Bike Crunches – Legs Down
Position:
Lay face up with knees bent.
Technique:
Raise shoulders off mat and reach 1 elbow towards the opposite knee.
Lower back down and repeat on the opposite side.
Points To Remember:
Brace and squeeze through the stomach muscles.
Keep chin away from chest and eyes pointed towards ceiling.
Half Plank – Alternate Arm up
Position:
Kneel on all fours on the floor.
Rest on your elbows and knees holding your body up.
Technique:
Slide your knees back until your back is flat and you can feel your core (stomach) muscles working.
Hold position still.
Raise your arms up alternately straight out in front of you and return to original position.
Points To Remember:
Make sure your back remains flat, i.e. your hips don’t sag down, raise up too high, or tilt to 1 side.
Make sure your elbows stay directly beneath your shoulders and don’t slide further forward.
Legs and Bum Workout 1
Squats
Position:
Stand in upright position with knees slightly bent and stomach braced.
Technique:
Squat down towards the ground, pushing your hips back and bending your knees.
Lower yourself as far down as you can before pushing back up through your heels.
Points To Remember:
Make sure your weight is through the heels of your feet at all times.
Make sure your knees don’t go forward further than the end of your toes.
Make sure you back remains straight.
Hip Extension
Position:
Lay face up resting on elbows with your knees bent.
Technique:
Push up off elbows and raise your hips as high as possible.
Squeeze your leg and bum muscles at the top of the movement.
Points To Remember:
Keep your head back.
Keep your stomach braced.
Side Lunge
Position:
Stand upright with stomach braced and knees bent.
Technique:
Stride sideways as far as possible and bend your knee as you contact the floor.
Press back to starting position through heel of foot.
Repeat on other leg.
Points To Remember:
Ensure your weight is always through heel of foot.
Ensure back remains straight.
Split Squats- 1
Position:
Adopt a split stance with one leg forward and 1 leg back.
Make stance as wide as possible.
Technique:
Bend both knees so back knee goes towards floor.
Lower the back knee as far as possible, then press back up through the front heel.
Points To Remember:
Ensure front knee does not extend further than end of foot.
Keep back straight and upright.
Split Squats- 2
Same as above with opposite leg forward.
Legs and Bum Workout 2
Wall Squat Hold
Position:
Stand with your back flat against the wall, feet slightly forward and hip width apart.
Slide down wall so your knees are bent and you feel your quad (thigh) muscles working.
Technique:
Hold position as still as possible.
Slide as far down the wall as you can.
Points To Watch Out For:
Keep head flat against wall.
Don’t let you knees goes further forward than the end of your toes.
Kick-outs –1
Position:
Kneel on floor on all fours.
Technique:
Kick one leg sideways as high as you can.
Then bring the leg back down and repeat.
Points To Remember:
Kick as far sideways as possible – make sure you are not just kicking backwards.
Keep a slight bend in your knee as you kick it out, i.e. don’t fully extend it.
Kick-outs –2
Repeat above on opposite leg.
Front- Back Touchdown- 1
Position:
Stand in an upright position with feet hip width apart.
Have a wall or chair next to you to help you maintain you balance should you need to.
Technique:
Step forwards and backwards with 1 leg while the other leg is bent in a static position.
Reach as far forwards and backwards as possible, bending the knee when touching down before pushing away.
Points To Remember:
Don’t let your knee go further forward than you toes as you stride forwards.
Keep the static leg in a bent knee position.
Front Back Touchdown- 2
Same as above on opposite leg.
Upper Body Workout 1
Half Press Ups
Position:
Kneel on floor with hands just over shoulder width apart out in front of you.
Technique:
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up to starting position.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Back Flyes
Position:
Stand with knees slightly bent holding cans.
Flex at the hips, bending your back as flat and parallel to the floor as possible.
Technique:
Raise arms out sideways to shoulder level, lower back down and repeat.
Points To Remember:
Keep stomach braced and back flat.
Chest Dips
Position:
Have two chairs just over shoulder width apart.
Squat between chairs with your knees bent, legs forward and hands on chairs.
Technique:
Lower body between chairs as far as possible then press up through arms.
The further away you reach your feet the more difficult the exercise becomes.
Points To Remember:
Keep back straight.
Brace stomach.
Shoulder Press
Position:
Stand upright with knees bent and stomach braced.
Hold cans over your shoulders.
Technique:
Press your arms up and down rapidly as many times as possible.
Points To Remember:
Keep elbows slightly bent as you extent them up.
Resisted Pulldown
Position:
Kneel with arms out straight and wrists over a chair.
Technique:
Pull down through your arms and stomach, pushing as hard as possible against the chair.
Points To Remember:
Keep arms and back straight.
Drive through the stomach muscles.
Upper Body Workout 2
Half Staggered Press Ups
Position:
Kneel on floor with hands just over shoulder width apart out in front of you. Have one hand forward and one hand back..
Technique:
Lower your body down as far as you can so your chest goes over the line of your hands.
Push back up to starting position.
Points to remember:
Lower you chest over your hands not your head.
Brace your stomach whilst performing the exercise.
Lateral Raises
Position:
Stand upright with knees bent and stomach braced.
Hold cans down by your sides.
Technique:
Raise arms out sideways up to shoulder level and bring back down.
Repeat as quickly as possible.
Points To Remember:
Keep back and arms straight.
Resisted Pullup
Position:
Kneel with arms out straight and wrists under a chair.
Technique:
Pull up through your arms and stomach, pushing as hard as possible against the chair.
Points To Remember:
Keep arms and back straight.
Drive through the stomach muscles.
Tricep Dips
Position:
Squat in front of a chair with legs forward and place hands on a chair behind you.
Walk your legs forward slightly.
Technique:
Bend your elbows and lower your body as far as possible before pressing back up.
Points To Remember:
Squeeze elbows towards each other during the movement.
Stick Ups
Position:
Stand with back flat against wall and feet slightly forward.
Place arms flat against wall overhead.
Technique:
Raise and lower arms up and down against the wall.
Points To Remember:
Keep everything flat against wall.
Don’t let lower back arch away from wall.