HeLl Llo o FRIDAY FITNESS He
Health
WORKOUT 5 1
Exercise 1: High Knees (X 30 Seconds) 1. Starting on the balls of the feet. Drive the left knee up so it is in-line with the waist line. 2. As the left foot starts to come back towards the floor, drive the right knee up to the same position. 3. Continue the drive of the high knees with a straight back whilst also moving the arms in a running motion.
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4. Modified Option - leave out the impact and change the exercise to a strong/fast march. This exercise targets the cardiovascular system which by increasing your cardiovascular health can reduce the risk of heart diseases and lower blood pressure.
Exercise 2: Leg Raises (X 12 Reps)
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1. Lying on the back, shoulders and head on the mat. Placing the hands underneath the glutes.
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2. Inhale and slowly raise the heels off the floor. Bring the legs to a raised position as seen in image 2. 3. Once the legs are in a raised position, exhale and slowly lower the legs back to the floor without letting the heels touch the ground.
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4. Modified Option - allow for the heels to pause at the floor between reps. This exercise targets the core area which is the foundation for movement.
Exercise 3: High Plank Rotations (X 6 Reps Each Side)
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1. Start in a high plank position. This is with the hands below the shoulders, a straight back and on the balls of the feet. 2. Inhale and slowly raise the right hand off the floor. Exhale and bring the right arm up so it is in-line with the left arm as seen in image 2. 3. When rotating the upper body and moving the arm, ensure the eyes follow the hand. 4. Pause for 1 second when rotated, bring the right arm back to the floor and slowly repeat on the opposite side.
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5. Modified Option - complete the high plank rotations with the knees on the floor.
10 SECONDS REST BETWEEN EXERCISES & REPEAT 3-4 TIMES WITH A 1 MINUTE REST AT THE END OF EACH SET. *Remember to consult your doctor any time you start a new exercise programme.
HeLl Llo o FRIDAY FITNESS He
Health
WORKOUT 5 CONT. Exercise 4: Russian Twists (X 6 Reps Each Side) 1. Starting in a seated position with the heels raised off the floor. Ensure the lower back is pushed in the direction towards the belly button. 2. Arms are directly in front. Inhale and slowly lower the arms out to the right side. 3. Exhale and slowly bring the arms back to the starting position. This is 1 rep. Following the same steps and complete on the opposite side. 4. Modified Option - allow for the heels to be placed on the floor.
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Exercise 5: Squat, Rotate & Punch (X 30 Seconds)
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1. Begin in a squat hold position with the fists raised. The hips are back towards the heels and the knees are pointed out towards the baby toes. 2. Drive up by pressing the heels into the floor. 3. Once at the top of the movement, place the weight of the body on the left leg and rotate the hips to the same direction. 4. Punch across with the right hand, whilst also allowing for the right leg to rotate 2 with the body. 5. After the punch, squat back down into starting position and complete on the opposite side. 6. This movement should be flowing if you believe your squat technique is adequate.
Exercise 6: Jumping Jacks (X 30 Seconds) 1. Standing in a straight position with the palms of the hands facing the body. 2. On the balls of the feet, jump them to just outside shoulder width whilst also raising the arms above the head. 3. When the arms are above the head and the feet are outside shoulder width, bring the arms and legs back to starting position. 4. Continue this movement swiftly to increase the heart rate. 5. Modified Option - leave out the impact. Step the right leg out and at the same time bring the right arm up. Once completed on the right side, complete on the left and continue this movement at a steady pace.
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10 SECONDS REST BETWEEN EXERCISES & REPEAT 3-4 TIMES WITH A 1 MINUTE REST AT THE END OF EACH SET. *Remember to consult your doctor any time you start a new exercise programme.