Warm up: 5-8 Minutes of light walking around the house or in your garden if possible.
The Circuit: Complete each exercise for 45 seconds with a 15 second rest in between each exercise. Complete the circuit twice. This circuit will last a total of 20 Minutes (including the rests in-between).
Exercise 1: Sit to Stands - Strengthens all leg muscles, Abdominals and lower back
- Grab a dining chair (not the sofa!).
- Sit with your feet about shoulder-width apart, toes slightly turned out.
- Sitting tall with your shoulders back, chest up. Arms loosely crossed in front of your chest.
- Stand up from the seat pulling your hips through your body, whilst looking forward (not at the floor).
- Once at the top stand tall, shoulders back and chest up.
- Bend your knees and push your hips back as you lower down into the chair. Keep your core engaged, chest lifted, and back flat.
Exercise 2: Star Jumps - Strengthens total body of muscles, with focus on the shoulders and trapezius for upper-body
- Stand with your feet together, core engaged, and hands at sides.
- Step to the side with your feet wider than hip-width apart, and bring arms up to clap hands overhead.
- Step your feet back together and bring your arms to your sides to return to starting position.
- Repeat at a steady pace for 20 seconds.
Exercise 3: Standing Hamstring Curls - Strengthens hamstrings
- Standing tall with a tight core and flat back as if you were running on the spot. Keep the knees slightly bent at all times.
- Bring your left foot back and all the way up to the bottom. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, holding onto a chair or work surface for added support.
Exercise 4: Standing Front-Back Leg Swings - Dynamic movement/ Strengthening of hip joint
- Stand tall holding onto a chair, wall or stationary object for support.
- Start by standing on your strong leg, keeping the knees bent at all times.
- Control and swing one leg as far out to the front and then to the back.
- Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.
Exercise 5: High Knees - Strengthens core muscles, all muscles in legs
- Standing in place, lifting the knees as high as you can. Holding onto a chair, wall or stationary object for support.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- Keep your shoulders back and your chest up, with your hips forwards.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Exercise 6: Hip Circles - Strengthens Glutes, Hip Flexors and Abdominal muscles
- Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands on your hips.
- Begin the movement by shifting your hips to the left. Bring them forward and to the right in a circular motion. From the right, shift your hips back and to the left.
- Continue in this circular motion. Stop once to switch directions.
Exercise 7: Front Punch/ Shadow Boxing - Strengthens Core, Triceps, Biceps, Legs, Lower back
- Stand tall with a tight core. Keep your focus straight ahead.
- Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left leg forward stance. Your left foot should be in front. Your right foot should be behind. Throw a left punch by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Exercise 8: Standing Arm Circles - Strengthens Shoulders, Upper Back, Trapezius
- Standing with a flat back and tight core, raise your arms to the sides.
- While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
- After completing one set of 10 seconds forwards, reverse the direction, going counter-clockwise.
Exercise 9: Wall Press Ups - Strengthens Chest, Abdominals, Lower back, Upper back, Triceps, Biceps
- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
- Keeping a tight core, slowly lower your chest towards the wall.
- Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
Exercise 10: Wall Sit - Strengthens Glutes, Hip Flexors, Legs, Abs
- Stand tall against a wall with your head and back touching the wall.
- Position your feet so that they are shoulder-width apart and a few inches away from the wall.
- Rest your arms at your sides.
- Bend your knees and lower into a comfortable squat position.
- Return to starting position by straightening your knees and standing tall again.