Each workout consists of 4 exercises for each of the 3 levels;
Beginner, Intermediate and Advanced.
Beginner: For those returning to exercise post-injury or if you're not used to regular activity.
Intermediate: For those currently exercising for approximately 2–3 hours per week.
Advanced: For those currently exercising for approximately 3 hours + per week.
Beginner Wall Sit
Targets your bottom/glutes, inner thigh, quads and hamstrings
45 seconds x 2 sets 1. Squat against the wall, cross your arms and look straight ahead with your back flat and pressed against the wall. 2. Your legs ideally need to be at 90 degrees to the wall, no more. 3. Feet in line with your knees. 4. Push with your quads into the wall. Too Hard? Start by doing it for as long as you can, building up each day until you can reach 45 seconds. Alternatively, sit in a chair and stand up slowly without using your hands. Keep doing this for as long as you can, up to 45 seconds.
Modified Box Press
Targets your chest, back and abdominal/core muscles. 45 seconds x 2 sets 1. Kneel on all fours with your hands shoulder-width apart and under your shoulders; knees and toes on the floor. 2. With your elbows bent, drop your chest towards the floor so that you are nearly touching the floor. Straighten your elbows as you push back up to your starting position. Build up to 45 seconds; stop when you experience muscle fatigue. Too Hard? Go down as far as you can, slowly building up your arm and chest muscles. Do 10 to 15 times each side until you can keep going for 45 seconds.
Targets your core and shoulders.
45 seconds x 2 sets
1. Position yourself on your front in a full push-up position with your body in a straight line from head to toe and your hands shoulder-width apart and directly underneath your shoulders, arms straight. You are supporting your weight on your hands and toes.
2. With a straight leg, step out to the right and tap the outside of the mat, if using one, or at about 10 inches (25cm) away from the leg’s start position, then bring it back to the centre.
3. Repeat with the other leg and continue for 45 seconds.
Ideally, you want your body straight but if you raise your backside it becomes a bit easier.
Alternate Reverse Lunge
Targets your quads, hamstrings and glutes.
45 seconds x 2 sets
1. Stand upright with your hands on your hips and your feet shoulder-width apart.
2. Take a step backwards, dropping your back knee to a few inches above the floor without touching the floor.
3. Your knees should be in line with your toes and both legs bent to a 90-degree angle.
4. Your weight should be on the front leg.
5. Push off with your front foot to return to the start position.
6. Step back with the other leg and repeat the sequence.
Just go down as far as you can. Do for 10 to 15 repetitions each side until you can keep going for 45 seconds.