Stay Active Programme 8
Please perform each exercise safely and within your limits.
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. Sit to stand press
Main session: x10-15 repetitions
1. Heel slides
Add towel under heels to control and slow movement
3. Squats isometric wall holds
Hold wall squat for 10-15 seconds… to increase further, hold for longer
2. Static tricep pushes
Push down on a hard surface, hold for 10-15 seconds and repeat!
3. Hip adduction
Squeeze pillow in between legs and hold for 10-15 seconds
3. Staggered bridges
Have a staggered stance with your feet and push up. To increase intensity add resistance by holding a water bottle / tinned food on your hips, pushing through your heels and on to your shoulder blades! Don’t forget to swap legs
4. Chest squeeze with arms extended
Push hands together and hold for 10-15 seconds!
4. Press up on knees
This can be done against a wall, on your knees (as shown in picture) or a full push up
Stretches: hold for 15 sec
1. Straight arm wall stretches
Placing your palm horizontal and flat against a wall and keeping arm straight
2. Hand over head stretch
When arm is in bent position, push it further with the other arm to increase stretch further