Disclaimer!!! This is only a guide to increasing your fitness and flexibility; there are no guarantees to the outcome of these exercises. A registered Health and Fitness adviser did not construct this guide. It is recommended that you consult a Medical Adviser or Health professional before you commence any of these exercises. If you have any pre existing or existing medical problems “ DO NOT” do any of these exercises with out the express permission of a Medical Professional. The author of these exercises holds no responsibility for any injury sustained while following this guide or as a result of doing the exercises, nor does this site.

Warm up and Stretch before you do the exercises,Warm down after you have completed the exercises.

Basic exercise’s

(These exercises are designed to be mainly done at home or in the gym, but with a little imagination they can easily be adapted to be done anywhere, some suggestions will be included)

First take you present heart rate and record it somewhere, during these exercises you should not let your heart rate go over 170 beats per minute. It is best to keep your heart rate around 120 to 160 bpm during these exercises, so please do monitor it closely. If your HR goes is over 170 please take a short rest and continue again when it has dropped to the preferred rate.
Note “it is not unusual for your HR to go as high as 190 –210 bpm for very short periods of time after very prolonged strenuous exercise. For some people this does not pose a problem but for some others it can be dangerous so monitor it regularly.”

Jogging on the spot: (aerobic exercise designed to increase the HR)
Jog on the spot at a medium pace for 5 minutes, then run as fast as you can on the spot for 10 seconds. Repeat this so you have done 5 sets of jogging and running. The equivalent of this at a gym could be using a stepper or bike in a similar fashion as the jog run routine. You could also do this routine while actually going out for a jog. Now take a 60 second rest

Squats:
Stand with feet one shoulder width apart, back straight, hands either crossed over your chest or resting on your hips and look straight ahead. Now dip down so that your thighs are horizontal to the ground and then come up 1/3 of the way from there, this is your starting position. Now rise up until you are 1/3 away from your original position, then lower until you are back to your starting position. Repeat this 20 times in … the aim is to be able to do 20 squats in about 30 seconds. Next stand up straight and shake your legs out for 15 seconds, then return back to the starting position and do another 20 squats. Repeat the above until you have done 100 squats. Take a 60 second rest

Calf raises:
Stand with your feet ½ a foot length apart, toe’s facing forward, now raise you heels off the ground as far as you can and then lower back to the starting position. Try to do 30 raises in 30 seconds. Next turn out your feet so they are at a 45deg angle and do another 30 heel raises, note your heals should still only be about ½ a foot length apart. Now bring your toe’s back to the forward position and turn out your heals, do 30 heel raises This exercise can be done nearly anywhere like on the bus, standing at your desk, standing in a doorway, wherever you like.

Tricep dips:
Stand with your back to a desk/bench/sturdy chair (without wheels on it’s legs)/park bench. Reach behind you and grasp the desk/bench so that your hands are no wider than your shoulder’s, lower yourself so that you thighs are level with your knees. Now without pushing with your legs, push up with your arms so that they are straight, try to keep your elbows straight and not push them out sideways like wings. Do 20 of these and have a 15-second rest, then repeat this for 3 sets of 20.

Sit Ups/crunches/leg raises: (this exercise is made to strengthen the lower and upper abdominal)
Lie on the ground, raise your knees so that your thighs are vertical and your shins are horizontal. Now place your fingertips to the sides of you head (do not put them behind your head), lift your shoulders of the ground towards your knees as far as you can and then lower back to the ground. Do this 10 times making sure your legs stay as they are. Next lower your legs and straighten them out as you lower them, but do not lower them to the ground, instead stop so that your heals are about 2 inches from the ground and then raise them back to their original position, repeat this 5 times. Repeat the crunches until you have done 3 sets of 10 and 3 sets of 5 leg raises.

Push-ups:
These can either be done in a kneeling position or in the standard position. Once in position proceed and do 10 to 20 push-ups in quick succession. Have a 15-second rest and then do another 10 to 20 push-ups. Remember while doing push-ups your back must be straight at all times.

Step-ups:
Find or make up a set of steps 2 steps high, step onto the first step with the left foot then with the right foot, then up to the second step with the left and then the right foot (make sure that you place your whole foot on each step), then step down to the first step with the left foot, followed by the right, net step down to the ground with the left then the right. Ok now step up to the first step again with the right foot first, followed by the left, go up to the next step like you did first time but use the right foot first. Next do as many step-ups and down’s as you can in 120 seconds, but remember that every time you start a new cycle use the opposite foot to start with. Have a 30 second rest and as many as you can in 90 seconds. Once again have a 30-second rest and then do as many as you can in 60 seconds, have a 15-second break and then do as many as you can in 30 seconds.

Exercise program designed by Knight66.

The author of these exercises, nor the site takes no responsibility for any injury or death as a result of these exercises. Anyone who uses this program uses it at their own risk and takes full responsibility for doing so.