Friday Fitness brought to you by LloydsPharmacy - Week 6

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WORKOUT 6 Exercise 1: Flutter Kicks (X 20/30 Seconds)

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1. Place the hands below the lower back/bum (whichever is more comfortable) and allow for the shoulders, neck and head to relax on the mat.

2. Start by pointing the toes away from the body and raising the feet off the floor.

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3. Once the feet are a couple of inches off the floor, allow for the flutter kicks to begin.

4. This movement means keeping the legs in a straight position and kicking up and down in a controlled motion.

Exercise 2: Bum Kicks (X 30 Seconds)

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1. Start by placing the finger tips on the side of the head and on the balls of the feet.

2. Shifting the weight onto the left foot, swiftly bring the left heel up towards the bum.

3. Once the left foot has curled up behind, shift the weight onto the left foot and perform the same movement on the right leg.

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4. This exercise is to increase the heart rate and work the cardiovascular system. By training the cardiovascular system you can reduce the risk of heart disease, lower your blood pressure and keep performing daily tasks at your best.

5. Modified Option - leave out the impact and take the feet out wide and perform leg curls towards the bum.

Exercise 3: Isometric Press Up (Hold X 20/30 Seconds) 1. In a press up position, which is with the hands underneath the shoulders, a straight back and on the balls of the feet.

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

3. Once in the lowered position, hold the position and maintain natural breathing.

4. This exercise targets the chest, shoulders, triceps and core muscles.

5. Modified Option - let the knees be the other contact with the floor rather than the feet.

10 SECONDS REST BETWEEN EXERCISES & REPEAT 3-4 TIMES WITH A 1 MINUTE REST AT THE END OF EACH SET. *Remember to consult your doctor any time you start a new exercise programme.

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Health

WORKOUT 6 CONT. Exercise 4: Half Burpee (X 10 Reps)

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1. Starting in the press up position which is explained above. Swiftly jump the feet just outside the hands.

2. All of the bodyweight should be on the heels which we can see in image 2.

3. Drive up by pressing the heels into the floor up into a standing position.

4. Once in the standing position, squeeze the glutes. This is 1 repetition.

5. Squat back down and jump the feet back out to the starting position to begin the second repetition.

6. Modified Option - rather than jumping in and out with the feet, step the feet in and step the feet out.

Exercise 5: Hamstring Bridge (X 10 Reps)

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1. Lying on the back with the shoulders, neck, head, lower back and bum relaxed on the mat.

2. Heels are into the floor out in front with a bend in the knees.

3. From this position, drive the hips up towards the sky/ceiling and squeeze the glutes at the top of the movement. This is 1 repetition.

4. This exercise targets the hamstring & glutes which is known for helping with lower back pain.

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Exercise 6: Wall Squat Hold (X 20/30 Seconds) 1. Place the back & shoulders against a wall/door and slowly bring the bum down towards the heels.

2. Ensure that the knees are not going in front of the toes and if they are, step the feet out further in front.

3. Try to get as low as possible and hold this position for 20/30 seconds.

4. Maintain a straight back with the back & shoulders pressed against the wall/door and maintain normal breathing.

10 SECONDS REST BETWEEN EXERCISES & REPEAT 3-4 TIMES WITH A 1 MINUTE REST AT THE END OF EACH SET. *Remember to consult your doctor any time you start a new exercise programme.