Friday Fitness brought to you by LloydsPharmacy - Week 3

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WORKOUT 3 Exercise 1: Reverse Lunge To Knee Raise Left (X 8 Reps)

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1. Start with the feet shoulder width apart and the back straight.

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2. Take a controlled step backwards, so that the back knee is just above the floor.

3. The front knee & ankle should be in-line, keeping a good posture of the back.

4. From this position, drive up with the front heel bringing the left knee up in front of the body.

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5. This movement should be 2 seconds down & 2 seconds up.

6. Modified Option - leave out the knee raise.

Exercise 2: Reverse Lunge To Knee Raise Right (X 8 Reps)

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1. Same as above with the opposite leg working.

Exercise 3: V-Sit Hold (20-30Â Seconds)

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1. On the sit bones, with the hands placed to the side to support the back.

2. Slowly raise the feet off the ground, followed by the hands.

3. Place the arms out straight in front of the body & maintain normal breathing.

4. Hold this position, keeping the lower back pushed forward.

This exercise will challenge the core.

5. Modified Option - stay in the starting position with the hands and feet on the floor. Increase the angle between the hips and back.

*Remember to consult your doctor any time you start a new exercise programme.

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HeLl Llo o FRIDAY FITNESS He

Health

WORKOUT 3 CONT.

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Exercise 4: Tricep Dips (X 12 Reps) 1. Using a chair for this exercise, place the palms of the hands just behind the hips.

2. Feet are out in front with a slight bend of the knees.

3. Slowly lower your bodyweight towards the floor by bending the elbows to the opposite direction of the body.

4. Once in a lowered position, drive through the hands, straightening the elbows back to the starting position.

5. This movement should be 2 seconds down and 2 seconds up.

6. To progress this exercise, take the feet further away from the body & to modify this exercise, take the feet closer to the body.

1. Stairs with the balls of the feet on the chair & the body aligned.

Place the hands below the shoulders on the floor.

2. Slowly lower the chest to the floor by bending through the elbows.

3. Once in this low chest position, push the body back up to the starting position.

4. This movement should be 3 seconds down & 2 seconds up.

3 5. Modified Option - place the hands on the side of the chair & follow previous teaching points of lowering the chest to the chair.

1. Starting with a good posture and the left foot placed on the chair.

2. Drive up through the left heel, keeping the knee and toes inline & place the right foot on the chair.

3. Slowly step back to the floor with the left foot & repeat the exercise with the right foot leading now.

4. This exercise works the glute, quadricep and calf muscles, along with challenging your cardiovascular system.

5. Movement should be 2 seconds up & 2 seconds down.

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Exercise 5: Decline Press Ups (X 8 Reps)

Exercise 6: Step Ups (X 8 Reps Each Leg)

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10 SECONDS REST BETWEEN EXERCISES & REPEAT 3 TIMES. *Remember to consult your doctor any time you start a new exercise programme.