Front Raise (3 sets of 12 repetitions)

Training Programme
Resistance Exercises

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.

Lateral Raise (3 sets of 12 repetitions)

Training Programme
Resistance Exercises

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.

Single arm bent over rows (3 sets of 12 repetitions)

Training Programme
Resistance Exercises

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 armpit, slowly lower, then repeat, complete for both arms. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Shoulder Press (3 sets of 12 repetitions)

Training Programme
Resistance Exercises

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.

Side Raise (3 sets of 12 repetitions)

Training Programme
Resistance Exercises

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.

Tricep extensions (3 sets of 12 repetitions)

Training Programme

Resistance Exercises

Difficulty Scale
Challenging 5 4 3 2 1 Less Challenging

Resistance exercises 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.

Tricep extensions (3 sets of 15 repetitions)

Training Programme
Home basic Dynaband programme

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.

Up Right Rows (3 sets of 15 repetitions)

Training Programme
Home basic Dynaband programme

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 height Then slowly return to the starting position. Please do not complete this exercise without supervision. For more information call HomeHealth Fitness on 07980545324.

Bicep curls (3 sets of 15 repetitions)

Training Programme
Home basic Dynaband programme

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.

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