Stay Active Programme 8

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. 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

Programme 8 is demonstrated by Team Member Maisy.