Workouts For You

Ball Workout

March or Dance 1 min to warm up

Complete 10 to 12 of the following seated:

Leg extension with ball under your foot

Leg press with ball under your foot press down hard

Knee squeeze with ball between your knees

With ball between big toes, lift ball keeping heel on ground

Chest press with ball between your palms, elbows shoulder height

Tricep press with ball in hand take both hands back into low V

With ball between shoulders, high up on chair, complete dumb waiter

Ball sit ups, with ball like bunny rabbit tail

Abdominal hold, with ball under one foot take weight off other and hold with tummy

Stretch out

Band Workout

March or Dance 1 min to warm up

Complete 10 to 12 of the following seated:

Leg extension with band under foot, hold as light as possible

Without anything lift heels and press into ground

Knee press with band around knees

Without anything extend leg, press into ground and drag foot under chair, then the other

Bicep curl with band under feet, bend arms so hands come up to shoulders

Row with band under feet, pull arms back and squeeze shoulders together

Breast stroke, with band around back and under armpits

Band pull, which is straightening and bending arms

Fold band in half and tilt back, then kayak

Stretch Out

No Equipment Workout (ok maybe a chair)

March or Dance 1 min to warm up

Complete 10 to 12 of the following:

Sits to stands or squats

Lunges each side

Small heel lifts

Wide/sumo squats

Hip hinges, which are legs slightly bent and tilt from hips

Press ups on floor or using a chair

Tricep dips on floor or using a chair

Sit ups, starting in seated position

2 point box, which is on all 4's and take opposite arm plus leg away

Stretch Out

Any questions then get back to me.

If you ache a couple of days afterwards, that is good. If it aggravates anything then please stop.

Also, get in touch if you'd like a band or ball.