HomeHealth Fitness Tips are available on the tabs from this page. They are there as a guide to both clients and casual brousers.

Please take care completing any of the exercises and do so under supervision. Unfortunately if we are not with you whilst you learn the exercises we can take no responsibility for any injuries you incur.

Please feel free to call Michael on 07980545324  if you require any further guidence.

Training Programme – Home lower tummy, feet dip (3 sets of 15 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Lower tummy feet dip. Lay on the floor on your back, lift your legs with them bent at a 90 degree angle at the knee. Without altering the angel at the knee, pivot from your hip lowering your feet towards, but not quite touching the floor. Then return slowly to the starting position. Be aware of you back, hold your tummy in to maintain the slight arch in your lower back. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home basic Dynaband programme, Tricep extensions (3 sets of 15 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Dynaband Tricep Extensions. Stand with your feet shoulder width apart and hold the actual elastic with your hands shoulder width apart. Slowly extend your arms keeping the elbows at shoulder height. Then slowly return to the starting position. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home basic Dynaband programme, Up Right Rows (3 sets of 15 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Dynaband Up Right Rows. Stand with your feet shoulder width apart and with the dynaband securely under the soles of your shoes. The dynaband should be of equal length for both arms. With your knees slightly bent slowly lift the handles up aiming to get your elbows up towards the sky. Lift them to shoulder hieght. Then slowly return to the starting position. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home basic Dynaband programme, Bicep curls (3 sets of 15 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Dynaband bicep curls. Stand with your feet shoulder width apart and with the dynaband securely under the soles of your shoes. The dynaband should be of equal length for both arms. With your knees slightly bent slowly contract the bicep (front of upper arm) and curl the handles up. Then slowly return to the starting position. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home basic fit-ball programme, Fitball Hip Rock (3 sets of 20 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Fitball hip rock is a core stability exercise. Stand with your feet shoulder width apart with the ball resting against your shins. Place your hands on top of the ball also shoulder width apart. slowly role forward until your feet leave the floor and you are balanced. Use your hands to steady the ball and thus stabilize yourself. Once stable lift you hands until you are in a kneeling position. Keeping your head and shoulders as still as possible, role the ball from one knee to the other using your abdominal muscles. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home basic fit-ball programme, Fitball spine twist (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Fitball spine twist is a core stability exercise. Stand with your feet shoulder width apart with the ball resting against your shins. Place your hands on top of the ball also shoulder width apart. slowly role forward until your feet leave the floor and you are balanced. Use your hands to steady the ball and thus stabilize yourself. Once stable lift you hands until you are in a kneeling position. With your hands out in front and palms together slowly twist to one side and repeat on the other. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home basic fit-ball programme, Kneeling Balance (3 sets of 2 minute holds)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Kneeling Balance is a core stability exercise. Stand with your feet shoulder width apart with the ball resting against your shins. Place your hands on top of the ball also shoulder width apart. slowly role forward until your feet leave the floor and you are balanced. Use your hands to steady the ball and thus stabilize yourself. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home Press-Up Programme, Tricep Press-up (3 sets of 12 repetitions per exercise)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Tricep press-ups, work your Triceps or the backs of your arms. Get down on the floor resting on your toes and hands, with your back parallel to the floor. With your hands no wider than shoulder width, slowly bend at the elbow so your chest is lowered to just above the floor and there is a 90 degree angle at the elbow. Push back up to the starting position. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home Press-Up Programme, Standard Press-up (3 sets of 12 repetitions per exercise)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Press-ups, work your chest upper back and Triceps. Get down on the floor resting on your toes and hands, with your back parallel to the floor. Slowly bend at the elbow so your chest is lowered to just above the floor and there is a 90 degree angle at the elbow. Push back up to the starting position. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Home Press-Up Programme, Kneeling Press-ups (3 sets of 12 repetitions per exercise)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Kneeling press-ups, work your chest upper back and Triceps. Kneel on the floor with your hands just wider than shoulder width apart. Move your knees away from your hands until your back is parallel to the floor. Slowly bend at the elbow so your chest is lowered to just above the floor and there is a 90 degree angle at the elbow. Push back up to the starting position. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Simple home leg exercises, Police Squats (3 sets of 12 repetitions per exercise)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand on a level surface with your feet shoulder width apart and your toes out at a 45 degree angle. With your hands out in front of you to aid balance, slowly bend at the knee pushing your bum out behind you. Your knees chould not push forward beyond your toes. Hold this position for 1 breath in and 1 breath out and then slowly rise back up. To make the exercise harder hold a medicine ball in your hands. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Simple home leg exercises, Standard Squats (3 sets of 12 repetitions per exercise)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand on a level surface with your feet shoulder width apart. With your hands out in front of you to aid balance, slowly bend at the knee pushing your bum out behind you. Your knees chould not push forward beyond your toes. Hold this position for 1 breath in and 1 breath out and then slowly rise back up. To make the exercise harder hold a medicine ball in your hands. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Simple home leg exercises, Calf Raise (3 sets of 12 repetitions per exercise)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand on a level surface with your feet shoulder width apart. Slowly lift up onto your tip-toes as high as you can. Hold this position for 1 breath in and 1 breath out and then slowly lower. To make the exercise harder do this with just the balls of your feet on a step. This means you can lower your heels further increasing the range of motion and thus effectiveness. Please do not complete without qualified supervision. For further details please contact us.

Training Programme – Core stability home training programme (3 sets of 1 minute for each exercise).

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand behind the ball with it resting against your shins and with your palms on its top. Slowly rock forward until you balance on your hands and knees with only the ball touching the floor. Keep the ball as still as possible. Do not complete this exercise without qualified supervision.

Training Programme – Core stability home training programme (3 sets of 12 repetitions)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand behind the ball with it resting against your shins and with your palms on its top. Slowly rock forward until you balance on your hands and knees with only the ball touching the floor. Keep the ball as still as possible. Then slowly lift one knee, at the same time role the ball so it is centered between your two hands. This balances you. You can then extend your leg back until its completely straight. Then repeat with the other leg.

Training Programme – Core stability home training programme (3 sets of 12 repetitions for each exercise)

Difficuly Scale: Challenging 5 4 3 2 1 Less Challenging

Stand behind the ball with it resting against your shins and with your palms on its top. Slowly rock forward until you balance on your hands and knees with only the ball touching the floor. Keep the ball as still as possible. Gently role the ball so 1 knee is central to your two hands, then you are able to lift your other leg and stretch it out straight behind you. When balanced lift and extend your opposite arm. This is a very difficult exercise. Do not complete this exercise without qualified supervision.