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

Programme 10 is demonstrated by Team Member Maisy.