Friday Fitness brought to you by LloydsPharmacy - Week 4

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WORKOUT 4 Exercise 1: Front Jacks (X 30 Seconds)

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1. Starting on the balls of the feet, fist distance apart and the arms directly in front of the chest.

2. Staying on the balls of the feet, jump them out to just outside the shoulders. At the same time, swiftly bring the arms out to a wide position.

3. Continue by jumping back out (image 2) to in (image 1) at a quick & controlled pace.

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4. This exercise will target the chest & shoulder muscles along with the cardiovascular system.

5. Modified Option - Step out with the feet one at a time, followed by arms.

Exercise 2: Single Leg Lowers (X 8 Reps Each Side)

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1. Lying on the back with the hands underneath the glutes. Slowly raise the legs off the floor into a table top position (90° angle).

2. From this position, keep the lower back pressed into the floor and slowly drop the left leg by extending it out to towards the floor.

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3. Once the left heel is just above the floor, slowly bring the leg back into table top position & repeat on the opposite leg.

4. Ensure natural breathing occurs - exhale on the leg lower & inhale when bringing the leg back to table top position.

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The exercise challenges the transverse abdominal muscle which is a deep core muscle. It will help to build stability and strength in the core & lower back.

Exercise 3: Back Extensions (X 12 Reps) 1. Lie on the mat and straighten the legs behind you. Place the elbows on the floor next to your shoulders & let the forehead rest on the mat.

2. As you exhale slowly lift your chest & legs off the floor by pressing the hips into the ground.

3. When you have lifted, you will feel the lower back/core contract.

Hold this position for 1 second and slowly bring the chest & legs back to the starting position. This is 1 repetition.

4. Modified Option - leave the legs on the floor and only lift the chest off the floor. *Remember to consult your doctor any time you start a new exercise programme.

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Health

WORKOUT 4 CONT. Exercise 4: Single Leg RDL Left Leg (X 8 Reps)

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1. Feet slightly less than shoulder distance apart. Raise the left foot off the floor.

2. Keeping a straight back and a slight bend in the left knee, hinge back with the hips to bring the right leg up behind & in-line with the body (as pictured).

3. Slowly bring the right leg back to starting position, squeezing the glutes at the end of the movement.

4. This exercise works the posterior chain, which includes 1 the lower back, glutes and hamstrings.

5. Modified Option - as pictured, hold onto an object (door handle, chair etc.) to help keep balance.

Exercise 5: Single Leg RDL Right Leg (X 8 Reps)

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1. Same as above, opposite leg.

Exercise 6: Squat Jumps Out To In (X 30 Seconds) 1. Starting on the balls of the feet to target the calf muscles. Position the feet close together.

2. Jump the feet just outside shoulder width by softly putting the weight down on the heels.

3. When the hips are down low to the heels, touch the floor & swiftly spring back up into starting position.

4. Continue these two movements at a quick but controlled pace.

5. Modified Option - Step the feet out one at a time, rather than jumping down into the low squat position.

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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.