FIT IN 20 Program 5

Move Well Physiotherapy FIT IN 20

 PROGRAM 5

No gym required & no equipment required!

1. KNEELING UP & DOWN x 10 reps on each leg

2. ROPE PULLS x 50 rope pulls

3. BOX STEP UPS x 10 reps on each leg

4. WALL SIT WITH BICEP CURL – hold for 1 minute

5. HIGH KNEES & BUTT KICKS – repeat for 1 minute

Repeat as many rounds as you can in 20 minutes!

 

1.  Kneeling Up & Down

Take a dumbbell or kettlebell, hold the weight overhead. Keeping your arm straight. The reason why you want to add weight into this exercise is that it will force you to engage more of your core and will make sure your stabilizing muscles are working. Start in a kneeling position. Leaning back to dig your toes into the ground for stability. One leg steps forward, both legs should be at 90 degrees, vertical shin. Stand up and then repeat with the other side.

DO 10 REPS ON EACH LEG

up and down full

 

2. Rope Pulls

Lie on your back with your knees bent. Lift your torso towards your knees. Imagine that there is a rope between your legs that you are pulling. Move your torso from side to side whilst pulling the rope.

PULL THE ROPE 50 TIMES

rope pulls

 

3. Box Step Ups

Use a bench or a box. Start this exercise without weight to begin with. When ready, step up on the box by driving through your heels. Make sure that your knee does not collapse inwards

DO 10 REPS ON EACH LEG

box step ups

 

4. Wall Sit with Bicep Curl 

Slowly slide your back down a wall until your thighs are parallel to the ground. Keep your back straight. To add to the exercise do bicep curls.

HOLD FOR 1 MINUTE

wall sit curl

 

5. High Knees & Butt Kicks

HIGH KNEES: Keep your torso straight and not tilted forward. Bring your knees to your chest. In a running like action you will alternatively bring your right knee up to meet your left hand and your left knee up to meet your right hand.

DO 30 SECONDS OF HIGH KNEES

BUTT KICKS: Stand with your feet shoulder width apart. Your arms should be bent by your side . Flex your right knee and kick your right heel up towards your glutes. Then as soon as your right foot touches the ground you do the same with the left leg.

DO 30 SECONDS OF BUTT KICKS

high knees butt kicks

Repeat as many rounds of exercise 1 to 5  as you can in 20 minutes!