Suggested Exercise Programme

Press Ups

Start in prone position with straight line from ankle to shoulder. Avoid sagging or raising backside. Look down throughout the exercise. Chest should be lowered until elbows are at 90°. Avoid locking shoulders on return to starting position. Breathe out on exertion.

Half Press Ups

Start in prone position with straight line from knees to shoulder and cross feet at ankles. Avoid raising backside. Continue as per full press up.

Lunge

Start with feet shoulder width apart. Hold dumbbells to side throughout. Keep trunk upright during the session with the spine in a neutral position. Step forward and bend front leg to 90°. Straighten back leg, but avoid locking knee. After set repetitions, change to other leg. Breathe freely during the exercise.

Triceps Press

Grip bench with fingers facing forwards. Keep backside close to bench with knees bent. Spine should be kept straight. Bend elbows to 90°, with backside just clear of the floor. Return to starting position, avoid locking elbows out. Breathe out on return to start.

Sit Ups

Start in supine position. Bend legs and keep heels close to backside. Keep lower back on floor throughout the exercise. Maintain a gap between chin and chest, with hands on thighs or temples. Don't grip behind the head. Raise head and shoulders 30°. Breathe out on curling up.

Squat

Stand with feet shoulder width apart, keeping spine neutral. Bend legs so that thighs are parallel with the floor. Keep hands by the head throughout the exercise. Avoid locking knees on return to starting position. Breathe out on the way down.

Dorsal Raise

Lay face down on the floor concentrating on keeping your spine in neutral alignment, with your head in line. Your arms are to the side palms upwards, keeping your feet in contact with the floor, lift your shoulders and chest clear of the floor, keep looking down to keep your head in line. This is a slow squeezing action, do not jerk. Return to the start position under control. To increase the difficulty of the exercise, move your arms up so that fingers touch your temples with elbows out to the side.

Stair Running

This is simply using a staircase to create a high intensity aerobic exercise. If you cannot get to the gym and use the Stairmaster spend time at home running up and down the stairs. Push hard on the way up, take it steady on the way down.