Training Programme – Outdoor tummy exercises, plank leg raise (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor tummy exercises, Plank Leg Raise. Rest your for-arms on the floor with most of your weight going through your elbows. Lift your waist and legs off the floor so you rest on just your toes and for-arms. Suck/pull your tummy in but keep your back parallel to the floor. Slowly lifT one leg from the floor, this intensifies the work your core must do to hold you in the correct position. Then repeat for the other leg. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Outdoor tummy exercises, Cycle Crunches (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor tummy exercises, Cycle Crunches. Lay on the floor with your knees bent to a 90 degree angle and lifted up until your shins are parallel to the ground. Straighten one leg out so when its extended its about a foot off the ground. As you do so do a slow tummy crunch, this should be up and slightly towards the nearest knee to you. You repeat this motion with the other leg doing the same tummy crunch but to the other side. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Outdoor tummy exercises, Static Plank (3 sets of 1 minute holds)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor tummy exercises, Static Plank. Lay on the floor on your front. Rest on your for-arms with your hands out straight in front of you. Rise up onto your toes by lifting your bum, everything bar your for-arms and toes should be off the ground with your back parallel to the ground. Hold this position for as long as possible. Ideally, 3 sets of 1 minute holds. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Outdoor tummy exercises, Feet dip crunches (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor tummy exercises, Feet dip crunches. Lay flat on your back on the ground, bend your knees to a 90 degree angle and leave your feet on the floor. Using your tummy muscles, lift your knees toward your chest without altering the knee angle. As you do so you also lift your upper body in a crunch motion so your head shoulders and upper back lift up towards your knees. Lower your feet and head and shoulders almost to the floor and repeat. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Outdoor tummy exercises, Mountain Climbers (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor tummy exercises, Mountain Climbers. Start in the full press up position, make sure your back is parallel with the ground. Slowly, bring one knee in and up towards the opposite hand, using your abdominal muscles as you do so. Then return to the press up position and repeat with the other leg. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Outdoor exercises, Kneeling rear leg raise (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor exercises, Kneeling rear leg raise. Kneel on the floor on your fore-arms and knees so that your back is parallel to the floor. Suck your tummy in or hold in your core stability muscles to support your lower back. Slowly push one leg back and out straight at the level of your back and return to the starting position. Then repeat on the other leg. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Outdoor exercises, Side Lunge (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Outdoor exercises, Side Lunge. Stand with your feet shoulder width apart and body upright. Step one leg out to the side straight whilst bending the other leg at the knee. As you do so lean slightly forwards for balance and make sure your upper body is predominantly over the leg that is bending. and bend slightly at the knee. Then repeat on the other leg. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home weights, Front Raise (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Home weights programme, Front Raise. Stand with your feet shoulder width apart and bend slightly at the knee. With your arms straight and the weights in both your hands, hold them down near your mid-thigh. Slowly raise the weights to chin level, keeping your arms straight and lower back down again slowly. Then repeat. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home weights, Lateral Raise (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Home weights programme, Lateral Raise. Stand with your feet shoulder width apart and bend at the knee. At the same time lean over maintaining a straight back. The weights should be in both hands and there should be a 90 degree bend in each arm at the elbow. Then lift your elbows (in a chicken wing kind of motion) and you should feel like you are squeezing your shoulder blades together. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home weights, Single arm bent over rows (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Home weights programme, Single arm bent over rows. Kneel on the floor on all fours with a dumbell in one hand resting on the floor. Keeping your back flat pull the weight up from below your shoulder to your arm-pit, slowly lower, then repeat, complete for both arms. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home weights, Shoulder Press (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Home weights programme, Shoulder Press. Stand with your feet shoulder width apart and hold the weights at shoulder level with your elbows in at your sides. Keep your back in a natural neutral position and still. Slowly, push the weights up above your head with each one directly above its respective shoulder when your arms are straight and lower again also slowly. Then repeat. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home weights, Side Raise (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Home weights programme, Side Raise. Stand with your feet shoulder width apart and your arms at your sides holding the weights. Keep your back in a natural neutral position and still. Slowly, with straight arms raise the weights to ear level and lower again also slowly. Then repeat. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home weights, Tricep extensions (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Home weights programme, Tricep extensions. Kneel on your hands and knees and hold one weight in one hand. With your back level lift the weight up so that your upper arm is parallel to the floor. Keep your elbow still and slowly straighten your arm out towards your feet. Make sure your arm remains parallel to the floor at all times. Then repeat. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Training Programme – Home lower tummy, Cycle extensions (3 sets of 12 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Lower tummy cycle extensions. Lay on the floor on your back, with your legs bent to a 90 degree angle at the knee. Straighten one leg at a time aiming for your foot to be 10cm from the floor once your leg is out straight. Bring that leg back in and repeat on the other leg, continue for 12 repetitions then lower your feet to the floor. Be aware of your 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 lower tummy, Scissors (3 sets of 15 repetitions)

Difficulty Scale: Challenging 5 4 3 2 1 Less Challenging

Lower tummy scissors. Lay on the floor on your back, with your legs out straight, lift your legs so they are just off the floor. Then keeping a straight leg lift one until your foot is above your hip. Lower it and repeat with the other leg, continue for 12 repetitions then lower your feet to the floor. Be aware of your 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 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.