kneeling press-ups (3 sets of 12 repetitions)

Training Programme
Body weight exercises

Difficulty Scale
Challenging 5 4 3 2 1 Less Challenging

Outdoor easier exercises, kneeling press-ups. Kneel on the ground with your hands just wider than shoulder-width apart. The further you hands are from your knees the more difficult it becomes. Slowly bend at the elbow and lower your upper body towards but not quite touching the ground, then push back up. Repeat. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

curtsey lunges (3 sets of 12 repetitions)

Training Programme
Body weight exercises

Difficulty Scale
Challenging 5 4 3 2 1 Less Challenging

Outdoor leg exercises, curtsey lunges. Stand on a fairly level surface. Step forward and slightly around your front leg (about a foot or so) and then lower until your front thigh is parallel to the ground. Lift back up and without that foot touching the floor swing it back behind you and around behind your standing leg. this is in a curtsey type motion (imagine drawing a semi-circle with your toe. Then repeat for the other leg. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Kneeling rear leg raise (3 sets of 12 repetitions)

Training Programme
Outdoor exercises

Difficulty Scale
Challenging 5 4 3 2 1 Less Challenging

Outdoor exercises, Kneeling rear leg raise. Kneel on the floor on your forearms 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.

Side Lunge (3 sets of 12 repetitions)

Training Programme
Body weight exercises

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.

Tricep Press-up (3 sets of 12 repetitions per exercise)

Training Programme
Body weight exercises

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.

Standard Press-up (3 sets of 12 repetitions per exercise)

Training Programme
Home Press-Up Programme

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.

Kneeling Press-ups (3 sets of 12 repetitions per exercise)

Training Programme
Body weight exercises

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.

Police Squats (3 sets of 12 repetitions per exercise)

Training Programme
Simple home leg exercises

Difficulty 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 should 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.

Standard Squats (3 sets of 12 repetitions per exercise)

Training Programme
Simple home leg exercises

Difficulty 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 should 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.

Calf Raise (3 sets of 12 repetitions per exercise)

Training Programme
Simple home leg exercises

Difficulty 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.

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