Stay Active Programme 7
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. Marching
1. Invisible skipping




Main session: x10-15 repetitions
1. Calf raises

Hold for 2-5 seconds when heels are raised before returning to start position




2. Side bends

To add resistance hold water bottles/tinned food in each hand


3. Knee to chest

When your knee is in towards your chest, hold for 2-5 seconds before returning back to start position to increase the intensity


4. Torso twists

Hold twist position for longer or add resistance by holding a water bottle / tinned food together with both hands


Stretches: hold for 15 sec
1. Overhead side bends

Hold for longer


2. Touch toes

Hold for longer and try to stretch further each time


