Below the Belt 3

March on the Spot
Side Bends
Spine Rotations
Opposite Hand to Knee
Hip Circles
Shallow Squat & Bicep Curl
Ankle Flex
Shoulder Rotations
Neck Rotations
March Forwards & Backwards
Knee Raise & Pec Deck Arms
Jog on the Spot
Small Lunges
Leg Curls & Pull Down Arms
Jog Heel Flick
Squat
Neck Stretch
Chest Stretch
Back Stretch
Shoulder Stretch
Tricep Stretch
Spine Stretch
Thigh Stretch
Hamstring Stretch
Hip Flexor Stretch
Inner Thigh Stretch
Glute Stretch
Calf Stretch
Lower Calf Stretch

Start with 20-30 seconds of work time and 20-30 seconds of rest in-between exercises. Gradually reduce your rest time and increase your work time as your strength and fitness improves.

Alternatively, you may prefer to base your programme on repetitions rather than time.

You could start with 8-12 repetitions per exercise and work your way up to 15-25 once you feel fitter and stronger.

Choose a tube strength suitable for the exercise you are performing.  Different exercises may require different tube strengths.  You should feel muscle fatigue towards the end of the set.

Set up instructions are displayed at the relevant points in each sequence.  For your convenience, set up before starting the sequence, but always keep resistance tubing tucked underneath the platform when not in use.

 

Set Up Instructions – Platform
Set Up Instructions – Parallel
Bulgarian Split Squat
Plyo Jump
Glute Kickback (R)
Lateral Step Over
Squat Jump Step Up
Squat
March Forwards & Backwards
Knee Raise & Pec Deck Arms
Squat
Small Lunges
Shallow Squat & Bicep Curl
Jog Heel Flick
March on the Spot
Neck Stretch
Shoulder Stretch
Back Stretch
Seated Tricep Stretch
Seated Chest Stretch
Seated Inner Thigh
Seated Outer Thigh
Seated Lower Calf Stretch
Lying Hamstring Stretch
Lying Abdominal Stretch
Lying Quad Stretch
Kneeling Spine Stretch
Kneeling Hip Flexor
Calf Stretch