Stay Active Programme 3
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. Invisible skipping
Main session: x10-15 repetitions
To increase intensity
Alt leg raises:
Hold leg raise position for a few seconds before returning to starting position
Squats:
To add resistance hold water bottles/tinned food in each hand
1. Alternative leg raises
1. Squats
2. Upright row
To add resistance hold water bottles/tinned food in each hand
3. Leg and glute squeeze
To increase intensity
Squeeze or ‘tense’ legs and glutes for longer
4. Around the World
To add resistance hold water bottles/tinned food in each hand
Stretches: hold for 15 sec
1. Touch toes
To increase intensity
Hold for longer
2. Torso twists
To increase intensity
Hold twist position for longer
Programme 3 is demonstrated by Team Member Dan.
Dan has focused his career around the concept of rehabilitation and helping others.