Hi and Welcome
You’ve made the decision to try and get fit. You’ve decided to complete my 6 month, all over training programme to get you fit. You only need one piece of Equipment to start with a set of Resistance Bands. Follow the Link to buy some. They’re cheap but work really well.
All of the exercises appear on my website and below you will see a link to each. I suggest for the first week you try to do the session 1 exercises on Monday, Session 2 on Wednesday and session 3 on Friday. This way you get a day of rest between each set of exercises.
Session 1 (Stretching and Mobility) All mobility exercises. Link
Firstly Lower Body Stretches Link
Then Upper Body Stretches
Session 2 (Cardio)
Walk purposefully for 20 minutes (in a circular route from your house if you can, if not 10 minutes out, then 10 minutes back) aiming to raise your heart rate. This is not an amble it is a walk with a purpose. Aim to raise your breathing rate because you are pushing yourself. When you return spend 30 seconds easing your heart rate.
Session 3 (Strength) A general upper body strength session, that’s arms, shoulders, and back
Each Exercise 3 x 12 repetitions.
Using your Resistance Bands Link
Upper Body (Shoulder and Arms)
Band Shoulder Rotation – Internal
Band Shoulder Rotation – External
Band Back Fly – Standing
Band Lateral Deltoid Raise.