Week 1 Day 1 - Legs
10 min warm up
- Lunges x 10 (alternate sides)
- Squats - together and legs apart x 10
- Side steps with bands - all x 5
- one leg to the side
- forwards and back
- side to side
- Hamstrings with ball x 10
- Plank 30 sec then Plank to Pike x 5
Week 1 Day 2 - Upper body
10 min warm up
- Press ups x 10
- Shoulder matrix
- Lateral raises x 10 (arm out to side)
- Front raises x 10 (alternate arms)
- Shoulder press x 10 (arms together)
- Bicep matrix
- Bicep curl x 10
- Bicep curl pistols x 10 (weight is vertical)
- Medial lateral rotation x 10 (weight swings out to side then back )
- Plank into row x 10 (use weight as support - add press up to make harder)
- Tricep dips x 10 (try one leg or reach for variation)
Week 1 Day 3 - Core
10 min warm up
Use mountain climber for cardio 2 mins
- Plank x 30 sec
- Plank to Pike x 10
- Side plank x 15 sec for both sides
- Roll outs
- Ab Matrix
- Abdominal Crunch x 10 (on back, raise hands up thigh to knee)
- Knees up, legs crossed, hands on temple x10
- Feet on ground, legs bent, reach for alternate ankle x 10
- Lie flat on back, hands under back, raise legs from 6 inch off ground up to 90 degrees x10
- Heel taps - lie on back and legs go up and down alternating - 6 inch to 18 inch off ground