Week 1 Workout 1
Warm Up – Jog on the spot for 30 seconds then go straight into step ups for 30 seconds followed by Jumping Jacks for 30 seconds repeat this 2-3 times.
Complete Each exercise for 12-15 reps. When you have completed each exercise move to the next until all exercises are complete. This will be one set complete 4-5 sets depending on ability.
1 – Stand upright holding one dumbbell in both hands at chest height with your feet flat, shoulder-width apart.
2 – Lower your body toward the floor, sending your hips back and down and bending your knees.
3 – Push through your heels to return to the start position, keeping your back flat and head up throughout the movement.
Bent Over Row
1 – Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in.
2 – Lift the dumbbells up to the sides of your chest.
• Lower the dumbbells back to a straight arm position, keeping your back flat throughout.
Kneeling Push Up
1 – Support your body on your knees and hands holding dumbbells on the floor with your elbows bent, feet raised and your chest nearly touching the floor.
2 – Push up to a straight arm position.
• Lower your body back to the start position and repeat, keeping your back flat and hips in line with your shoulders throughout.
1 – Lie on your back with your knees bent and feet flat holding a dumbbell in both hands with your arms straight up over your chest.
2 – Lift your head and shoulders off the floor, keeping your knees bent, feet flat and arms straight.
• Lower your head and shoulders and repeat.
• Stand upright holding dumbbells at shoulder height with your elbows bent and palms forward.
1 – Bend your hips and knees slightly.
2 – Quickly thrust the dumbbells overhead, extending your arms and legs.
• Keep your back flat throughout the movement.
1 – Stand upright holding dumbbells at chest height with your elbows bent.
2 – Twist your torso and hips to one side, moving your feet slightly and punching the opposite arm out and across your body to a straight arm position.
3 – Twist to the other side punching your other arm to this side.