Home/Station Fit Club/Beginner Pathway – Session 1

Beginner Pathway – Session 1

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

Mountain Climbers

  • In a press up position, raise one knee up to your chest and then quickly swap legs.
  • Alternate legs as quickly as you can.

Bicep Curls

  • Hold a weight, resistance band or a heavy bag with your palm facing upwards
  • Bend your elbow to bring your hand to your shoulder and then slowly lower down again
  • Remember to swap sides each set (2 sets on each arm altogether)

Swim Kicks

  • Lie on your back and lift your legs and shoulders of the ground
  • Keep your legs straight and kick them up and down

Squats

  • Stand with your feet shoulder width apart and facing forward
  • Bend your legs and lower down to about 90° with your knees
  • Remember to keep your chin up and your back straight
  • You can hold a weight to your chest if you want to

Negative Curls

  • Hold a weight with your palm facing up
  • The weight should be heavier than what you use to do bicep curls
  • Use both hands to raise the weight and then with one arm lower the weight as slowly as you can
  • Remember to swap sides each set (2 sets on each arm altogether)

Leg Raises

  • Lie on your back
  • Keep your hands on the floor to your sides or under your hips
  • Keeping your legs straight, slowly lift them until they are straight up and then slowly lower them down again
  • Try not to let you legs touch the floor 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