Stay Active Programme 12

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. 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

2. Chin tuck

Programme 12 is demonstrated by Team Member Maisy.