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
