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    Full Body Workout - Stage 1

    Uploaded by

    elizabeth reed
    This full body workout consists of 3 sets of exercises to be completed daily for 6 days per week. The first set includes 5 exercises targeting the back, legs, and core. The second set is 15 minutes of brisk walking with a goal of 100 steps per minute. A checklist is provided to track progress over 4 weeks.

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    © All Rights Reserved
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    Full Body Workout - Stage 1

    Uploaded by

    elizabeth reed
    120 views4 pages
    This full body workout consists of 3 sets of exercises to be completed daily for 6 days per week. The first set includes 5 exercises targeting the back, legs, and core. The second set is 15 minutes of brisk walking with a goal of 100 steps per minute. A checklist is provided to track progress over 4 weeks.

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    Full Body Workout - stage 1

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    This full body workout consists of 3 sets of exercises to be completed daily for 6 days per week. The first set includes 5 exercises targeting the back, legs, and core. The second set is 15 minutes of brisk walking with a goal of 100 steps per minute. A checklist is provided to track progress over 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    120 views4 pages

    Full Body Workout - Stage 1

    Uploaded by

    elizabeth reed
    This full body workout consists of 3 sets of exercises to be completed daily for 6 days per week. The first set includes 5 exercises targeting the back, legs, and core. The second set is 15 minutes of brisk walking with a goal of 100 steps per minute. A checklist is provided to track progress over 4 weeks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Full Body Workout - Stage 1.

    (30 Mins)

    1 x every day - 6 Days a week

    Bridge x 10- Tummy Exercise

    1. Lie on your back with your knees bent, feet flat


    on the floor, and your arms extended by your
    sides.
    2. Pushing through your feet, raise your bottom off
    the ground until your hips are fully extended,
    squeezing your glutes at the top.
    3. Slowly return to the starting position and repeat.

    Chair squat x 10 - Legs and back.


    1. Stand in front of the chair with your feet apart, toes
    pointed slightly out.
    2. Bend your knees, until your bottom touches the chair,
    allowing your arms to extend out in front of you.
    3. Push up through your feet and return to the starting
    position.

    Knee pushup x 10 - Tummy and legs

    1. Get into a high plank position from your knees.


    2. Maintaining a straight line from your head to your
    knees, bend your elbows to lower yourself down
    to the ground. Keep your elbows at a 45-degree
    angle.
    3. Push back up to start.

    Lunge x 10 each leg - Legs and Thighs

    1. Split your stance with your right leg in front.


    Your right foot should be flat on the ground, and
    your left foot should be up on its toes.
    2. Bend your knees and lunge, stopping when your
    right thigh is parallel to the ground.
    3. Push up through your right foot to return to the
    starting position. Repeat 10 x, then switch legs.

    Downward Dog x 10 - Upper body

    1. Get into a high plank position, with your hands stacked


    underneath your shoulders and your feet close together.
    2. Keeping your hands and feet still, push your hips up and
    back into the Downward Dog pose. Your body should
    form a triangle with the ground. Hold here for a second,
    then return to the plank.

    Donkey kicks x 10 - Legs and Tummy

    1. Get on all fours, with your hands lined with


    your shoulders and your knees lined with your
    hips.
    2. Keeping your back straight, push your right foot up.
    3. Repeat on the other leg.
    Bird Dog x 10 each leg

    1. Get on all fours with hands directly under your


    shoulders and your knees under your hips.
    2. Extend your left arm and right leg, keeping your hips
    square to the ground. Pause here for 2 seconds.
    3. Return to the start position. Repeat with your right arm
    and left leg.

    Forearm plank x 10- Full Body

    1. Assume a plank position on your forearms.


    Your body should form a straight line from head
    to feet.
    2. Keep you back straight and Hold the position
    for 30 seconds to 1 minute.

    Hip abduction x 10 each side - Hips

    1. Lie on your left side, with your left leg straight,


    right leg straight, and right foot resting on the
    ground.
    2. Lift your right leg up, maintaining the position of
    your body. Return to the start position. Repeat,
    then do the other side.
    Brisk Walking (15 Minutes)

    You should aim to take 100 steps every minute - a total of 1500 steps in 15 minutes

    Check List

    Week 1: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6


    Week 2: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
    Week 3: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
    Week 4: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

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