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
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Keep both legs straight
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Try not to let your back arch
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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