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Intermediate pathway – Session 2

Perform each exercise for 20 seconds, 4 times, before moving onto the next one. Rest for 10 seconds between sets.

Once you have completed the exercises, complete each stretch 3 times; again hold each stretch for 20 seconds.

The exercises and stretches for this session are as follows:

Exercises

Press Ups

  • Place both palms flat on the ground directly below your shoulders
  • As you lower yourself try to keep your elbows in by your sides
  • If you find these too hard then do them on your knees
  • Remember to keep your back straight whether you are on your knees or your feet

Forearm Curls

  • Attach a weight to the middle a tube/ pole with a rope
  • Hold the tube/ pole out in front of you with straight arms
  • Twist the Tube/ pole with just your wrists to lift the weight up
  • When the weight can’t go any higher, let it drop back down again
  • Try to alternate which direction you twist the tube/ pole (2 sets each way)

Alternatively

  • Sit down and hold a weight with your palm facing down
  • Rest your forearm on your leg
  • Slowly curl your wrist up and down

Side Crunches

  • Lie on your back with both knees pointing to one side
  • Lift both shoulders off the floor and then lower back down
  • Remember to swap sides each set (2 sets on each side altogether)

Tricep Dips

  • Sit on a chair and lift yourself up with both arms, keeping your legs straight out and your feet on the floor
  • Lower yourself past the edge of the chair and then lift yourself back up
  • Try to lift your hips up as you go up
  • You might find it easier with your hands on separate chairs

Front Raise

  • Hold a weight with both hands
  • Keeping your arms straight, lift the weight up in front of you and then slowly lower it again
  • Try to keep your back straight

Lower Ab Crunches

  • Lie on your back with both legs up at 90° and your knees bent
  • Lift your hips off the floor without kicking your legs and lower slowly
  • Keep your legs up for the whole 20 seconds

Stretches

Lunge

  • Keep back leg straight and both feet flat on the ground pointing forwards
  • Lean your hips forward until you can feel the stretch down your back leg
  • You can lean against a wall to make it easier to balance
  • Make sure to do this for both sides

Leg Hug

  • Bending your knees, press your chest to your legs and wrap your arms around them
  • Gently begin to straighten your knees, keeping your chest to your legs

Leg loop

  • Lie on your back with one knee up
  • Place the opposite foot onto your raised knee
  • Wrap your arms around your leg and gently pull it towards you
  • Remember to stretch both legs

Front Fold

  • Stretch up with both arms straight and then bend over to try to touch your toes
  • Keep both legs straight
  • Try not to let your back arch

Wide Leg (Standing)

  • Stand with your feet as wide apart as you can
  • Try to keep your back straight

Wide Leg (Sitting)

  • Sit down and move your legs as wide apart as you can
  • Stretch up with both arms straight and then bend over to try to touch one foot with both hands
  • Keep both legs straight
  • Try not to let your back arch
  • Make sure to do both sides

Cobra Pose

  • Lie on your front and use your arms to lift your waist of the ground
  • Look up and gently twist your hips side to side

Child’s Pose

  • Kneel down and sit on your heels
  • Stretch your arms out in front of you and try to push your shoulders down as low as you can