Stay Active Programme 10
Please perform each exercise safely and within your limits.
Main session:
Level 1| 1 set
Level 2| 2 sets
Level 3| 3 sets
Warm up: 10 minutes
To increase intensity, try to increase speed!
1. Marching
1. Star jumps
Main session: x10-15 repetitions
1. Stepping out
Moving one leg out as far as you can, keeping the other facing forward. Repeat this on the other side once you have completed the repetitions on one side first
1. Side leg raise
2. Knee to elbow
Twisting the body and lifting the knee at the same time
Only go as far as you can go!
3. Glute squeeze
Squeeze your glutes and hold for 5-10 seconds. To increase intensity, hold squeeze for longer
3. Isometric wall squats
Hold the squat position for 15 seconds. To increase intensity, see how long you can hold it for without rest!
4. Double leg raise
When legs are in extended position, hold for 2-5 seconds to increase intensity before returning back to start position
Stretches: hold for 15 sec
1. Overhead side bends
Hold stretch for longer
2. Torso twists
Hold in twist position for longer
