Stay Active Programme 5
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. Star jumps
1. Marching/jogging on spot
Main session: x10-15 repetitions
To increase intensity
Hold for 2-5 seconds when heels are raised before returning to start position
1. Calf raises
2. Isometric rotation extension with towel
Start with loose and then pull outwards so that tension remains in towel, rotating hands to face each other
3. Leg extension hold
Hold for 2-5 seconds in extension position
3. Lunge
To add resistance hold water bottles/tinned food in each hand
4. Front shoulder raise
To add resistance, hold water bottles/tinned food in each hand and perform exercise
Stretches: hold for 15 sec
1. Toe up
2. Hugging a tree
Drop head to increase stretch and then hold for longer to increase intensity
