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HeLl Llo o FRIDAY FITNESS He

Health

BROUGHT TO YOU BY: Exercise 1: 3 Second Pause Squats X 12 Reps

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1. Starting with the feet slightly wider than the shoulders.

2. Back is straight & focus on a point straight ahead of you to keep a good posture.

3. Hips hinge back and down towards the heels.

Knees should be pointing outwards and not going in-front of the toes.

4. 3 seconds down, 3 seconds pause at the bottom & 1 second back up to starting position, squeezing the glutes at the top.

5. Modified Option - leave out the pause.

Exercise 2: Mountain Climbers (30 Sec)

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1. In a press up position, with the hips in line with the back.

2. Drive one knee towards the chest whilst staying balanced on your hands & one foot.

3. Quickly switch the position of the legs by straightening the first leg & driving the opposite knee towards the chest.

4. There should always be one foot off the ground at all times during this exercise.

5. Modified Option - leave out the impact & slow down the movement.

Exercise 3: Side Lunges X 12 Reps 1. Start by placing the feet just outside the shoulders.

2. Maintain good posture/straight back.

3. Hips hinge back and down towards one heel.

4. Drop the hips as low as possible to that heel, while keeping your feet planted on the floor.

5. 3 seconds down towards the heel and one second back up to your starting position.

6. Complete on both sides for 1 repetition.

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HeLl Llo o FRIDAY FITNESS He

Health

BROUGHT TO YOU BY: Exercise 4: Glute Bridge Isometric Hold (30 Seconds)

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1. Back, shoulders and head are all relaxed on the floor. Feet planted on the floor, shoulder width apart.

2. Arms placed straight up in the air to also work the core.

3. Drive up with the hips to the ceiling/sky by digging the heels into the floor.

4. Squeeze the glutes for 30 seconds at the top whilst not letting the hips drop.

Exercise 5: Press Ups X 12 Reps 1. Hands placed just outside the shoulders.

2. Body is straight from the heels to the head & the core is tight.

3. Lower the chest as close to the floor as possible by bending the elbow joints. Then push back up to starting position.

4. Modified Option - knees places on the floor.

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Exercise 6: Standing Arm Circles (30 Seconds) 1. Feet shoulder width apart with a tight core.

2. Raise the arms up in line with the shoulders & the palms of the hands facing the floor.

3. Creating small circles with the arms, whilst keeping them in-line with the shoulders.

10 SECONDS REST BETWEEN EXERCISES & REPEAT 3 TIMES.