How to use this workout programme.

 

This is the exercise programme to start with if you haven't worked out before.

 

Start with 8-10 reps in each set of exercises and build over time to 12-15 reps in each set.

 

Perform the list of activities in the written order.

 

When you are doing the exercises, click on the link for each exercise, the exercise page opens in a new window. Watch the video and read the exercise description, then perform the exercise. Close the window and click on the link for the next exercise.

 

By the time you have repeated the workout several times, you may find that you no longer need to watch the videos. Then you only need to use the workout menu as a reminder of which exercises to combine.

 

General Conditioning Workout 1

Perform between 1 and 3 sets of each exercise. Each set consists of 10-15 repetitions of the exercise.
Take 1 minute's rest between each set

Warm up

Warm up for 5 minutes by running (on the spot or round the block), cycling, skipping, walking, going up and down stairs.

Perform between 1 and 3 sets of each exercise. Each set consists of 10-15 repetitions of the exercise.
Take 1 minute's rest between each set

Lower Body Exercises

supported_squat.jpeg
Squat (with support)

OR squat_free.jpeg
Squat (free)
dead_lift.jpeg
Dead Lift
OR supine_ball_curl.jpeg
Supine Ball Curl
Upper Body Exercises
press_up_half.jpeg
Press Up (half)
OR press_up_full.jpeg
Press Up
row_bar.jpeg
Bent over Row (narrow grip)
Cardio

Run, cycle or walk for 10 - 15 minutes
Core Strength Exercises
ab_crunch_floor.jpeg
Ab Crunch
plank_half.jpeg
Plank (half)
OR plank_full.jpeg
Plank
Warm Down

Warm down by stretching for 10-20 minutes
You will find a full range of stretches on the Stretches page