Stay Active Programme 6
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. Star jumps
Main session: x10-15 repetitions
1. Hip adduction double leg (pillow inside leg)
To increase intensity
– Place pillow between both legs and squeeze
– To increase intensity, hold squeeze for longer
1. Lunge
To add resistance hold water bottles/tinned food in each hand
2. Bicep curl
To add resistance hold water bottles/tinned food in each hand
3. Hip abduction double leg (pillow outside)
Place pillow in between the outside of your legs and a surface e.g. side of chair or sofa and push outwards and hold
3. Clams
4. Shoulder press
To add resistance hold water bottles/tinned food in each hand
Stretches: hold for 15 sec
1. Hand behind back
Place hands behind back and push chest out
2. Hip adduction
Cross leg over the other and push against the bent knee towards the opposite side
