Beginner Pathway – Session 2

Press Ups/Box 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)

Dish Tucks

• Lie on your back and lift your shoulders and legs off the ground
• Sit up and bring your knees to your chest at the same time
• Return to the starting position
• Try not to let your feet or shoulders touch the floor for the whole 20 seconds

Legs Raised Crunches (Easier Alternative)

• Lie on your back with both legs up at 90° and your knees bent
• Lift your shoulders up of the ground and slowly lower back down again
• Keep your legs up for the whole 20 seconds

Tricep Extensions

• Hold a weight with both hands behind your head
• Point your elbows up
• Lift the weight up as you straighten your arms

I Y Ts

• Lie on your front with your arms stretched out in front of you off the floor
• Lift your arms higher and then lower them, still keeping them off the floor
• Move your arms apart to make a Y shape and lift them again
• Move your arms straight out to your sides and lift them again
• Return to the starting position
• Try not to let your arms touch the floor for the whole 20 seconds

Crunches

• Lie on your back with your knees up
• Lift your shoulders and the top of your back of the floor and then lower yourself back down
• Try to keep your chin up throughout

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

Child’s Pose