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Exercise Plans

 

Whether you want to start slowly and gradually build up your fitness, or kick things off with a challenge, this toning exercise programme is designed for all levels. You can make it as easy or hard as you like – just use different speeds, weights or change the order of the exercises to mix things up.

 

Stage 1
Start on all fours (beginners only), with your hands directly under your shoulders, fingers pointing forwards. Engage your abs and push your body weight into your hands, bending the elbows to lower the upper body in a straight line from the hips to the floor. Push the hands into the floor to lift the body back up.

Stage 2
Take the line of the hips in line with the spine to half press position, knees remain on the floor.

Stage 3
Take into full press up position with knees away from the floor.
Injured knees?
Try a chest press instead. Lie on your back on the floor with knees bent and feet flat on the floor, parallel with the hips. Hold a weight in each hand (tin of beans, water bottles or weights). Have your elbows on the floor at chest level, palms facing forwards, knuckles pointing towards the ceiling. Keep your elbows in line with the wrists, push both hands up and extend the arms over the centre of the chest. Lower them back down and lightly touch the elbows to the floor.

Level
Weeks
Sets
Reps
1
1 – 4
X2
X10
2
5 – 8
X2
X12
3
9 – 12
X2
X15

Stand with your feet slightly wider than the hips and knees in line with the toes. Keep the weight in the heels. Bend at the knees whilst sending the last bone in your spine backwards while maintaining a flat back. Breathe out as you return to a standing position, slightly squeezing the abdominals and gluteals (bottom!) as you lift the body.

Progression option (at week 4): Add a jump and repeat 10, 12 and 15 times or for 20, 35 or 40 seconds as a circuit.

 Level Weeks Sets Reps
   1 1 – 4 x2 x10
   2 5 – 8 x2 x12
   3 9 – 12 x2 x15

Stage 1
Make sure you have a small weight ½ a tin of beans or filled bottles of water will do. Stand with your feet hip distance apart and hold a weight in each hand with arms by your sides. Keep the arms straight and lift them out to the sides to shoulder height. Do not lock the elbow. Lower your arms with control.

Progression option (at week 4): Add a jump and repeat 10, 12 and 15 times or for 20, 35 or 40 seconds as a circuit.

Stage 2
Stand on one leg to decrease your stability and increase your ability to balance.

 Level Weeks Sets Reps
   1 1 – 4 x2 x10
   2 5 – 8 x2 x12
   3 9 – 12 x2 x15

 

Download our toning exercise plan with illustrated routines

Start enjoying all the benefits of an active lifestyle and shed those extra pounds the healthy way.

Toning exercise plan – PDF (1.5MB)

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