Before starting: check posture
- Standing tall, lengthen through spine
- Shoulder blades together, shoulders relaxed
- Tummy gently pulled in
10 mins walking to warm up, gentle pace, plus
- Turning head gently left and right x 5 each
- Roll shoulders backwards x 5
- Standing still, bring hands to chest, elbows out, rotate upper body to left and right x 5 each (keep hips facing forward)
- Rotate wrists x 5 each way
- Knee lifts x 5 each
- Lift heel up to bottom x 5 each
- Rotate ankles x 5 each way
Brisk walking 35 mins and include
- Stepping up onto low wall/step 1 minute
- Walking on an imaginary tightrope 1 minute
- Walking backwards 1 minute
- 30 secs fast as you can, 30 secs slow x 3 each
On your walk do the following exercises:
15 repetitions (last one should feel very hard!). Do them twice if you have time
1. Standing row
Use band and tree
Wrap band around tree
Stand facing tree, with 1 foot in front of the other in a strong position
Check posture
Hold band with arms outstretched and parallel to floor, ice cream cone
Pull band into hips
2. Chest press
Use band and tree
Wrap band around tree
Stand with back to tree, with 1 foot in front of the other in a strong position
Check posture
Hold band so that arms are parallel to the floor, handle bars, starting with hands level to body
Push forward away from tree, keep wrists strong
3. Band stretch, overhand
Use band
Standing, hold band (handle bars) with both hands
Arms wide and level with shoulders
Pull band out and return to start position
4. Band stretch, underhand
Use band
Standing, hold band (handful of peanuts) with both hands
Arms shoulder width apart and level with waist
Pull band out and return to start position
Now walk for 10 mins at a gentle pace
Next stretches. Hold for 30 secs each
Chest: Hands on lower back, pull elbows in
Back: Link fingers, rounded at elbows, pull out from shoulders
Back of arm: Take arm behind head and apply pressure with other hand, below elbow
Side of trunk: Hand on hip, lean to opposite side sliding arm down leg
Back of thighs: Lift leg onto step, leg straight, lean forward from hips, looking straight ahead
Front of thighs: lift heel of one foot to bottom, pull ankle with hand, standing tall, supporting knee soft, knees together
Calves: Standing back from rail/wall, feet together, heels on the ground, hold onto rail/wall and lean forward, back flat, looking straight ahead
Finally: congratulate yourself on a great workout. You should be feeling fab!!
Karen Dawkins, Personal Trainer, Winchester
Karen Dawkins, Personal Trainer, Winchester
