Stay Active Programme 12
Please perform each exercise safely and within your limits.
Level 1| 1 set
Level 2| 2 sets
Level 3| 3 sets
Warm up: 10 minutes
To increase intensity, try to increase speed!
1. Seated burpees
1. Sit to stand press
Main session: x10-15 repetitions
1. Toe raises
Keeping your heels firmly on the floor, lift your toes as far as you can.
To increase the intensity, hold in the raised position for 5 seconds and then return back to the start position and repeat
2. Towel row
Helping the towel under tension at all tows, bring it into your chest and repeat movement
3. Leg and glute squeeze
Squeeze or ‘tense’ your leg and glute muscles and hold for 5 seconds or longer before relaxing and repeating
3. Step ups
Using stairs and home or creating your own step, step up and down, swapping your leg after you have completed your repetitions. To increase intensity, try and increase your speed!
4. Front shoulder raise with towel
Keeping tension in the towel lift the towel above your head and return back to start
Stretches: hold for 15 sec
1. Hands behind head
Bring your hands to your head and push your elbows backwards and chest out