Flying Colours 5
1. Warm up
March on the Spot
Step 1
March on the spot, landing through the ball of the foot.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
MarchSide Bends
Step 1
Bend slowly reaching towards the side of your knee.
Step 2
Return to start, then repeat on other side.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
✓ Avoid tipping forwards or backwards.
Side BendsSpine Rotations
Step 1
Cross your arms out in front of you in line with your chest.
Step 2
Keep the whole of both feet in contact with the floor and your hips facing front as you rotate from side to side.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
✓ Don’t twist your knees or lift your heels.
Spine RotationsOpposite Hand to Knee
Step 1
With feet hip distance apart, lift one knee to hip level and tap with your opposite hand. Repeat on the opposite side.
Step 2
Maintain a long spine, keeping your core engaged and avoid leaning forwards or back. Keep hips facing forwards.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Opposite Hand to KneeHip Circles
Step 1
With feet slightly wider than hip distance, make small circular movements (like hoola hooping).
Step 2
Gradually make these circles a little bigger and change direction.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
Hip CirclesShallow Squat & Bicep Curl
Step 1
Push your hips behind you and bend through your knees. In rhythm, bend your elbows and draw your hands towards your shoulders.
Step 2
Return to standing position and lengthen your arms.
This a shallow squat and should be performed at a 45 degree angle.
Guidance
✓ Avoid letting knees travel over toes.
✓ Keep your knees slightly soft.
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Shallow Squat & Bicep CurlAnkle Flex
Step 1
Flex the ankle and point the toes. For stability transfer your weight over the opposite leg.
Ankle FlexShoulder Rotations
Step 1
Lift the shoulders up towards your ears and roll them back.
Step 2
Gradually increase the range of movement by leading with your elbows backwards and then forwards.
Finally, lengthen the arms and repeat.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
Shoulder RotationsNeck Rotations
Step 1
With your chin parallel to the floor, slowly rotate your neck looking over your shoulder, then repeat on the opposite side.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
✓ Avoid tilting your head backwards.
Neck RotationsMarch Forwards & Backwards
Step 1
March 4 steps forward. On the fourth step, tap with your toe to change direction and travel backwards.
Take care to ensure the floor area is clear, especially when travelling backwards.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
MarchKnee Raise & Pec Deck Arms
Step 1
Lift your arms out to the sides to shoulder level. Lift alternate knees and in rhythm pull your arms together.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
✓ Avoid lifting the ribcage, keep the core engaged and ensure your arms don’t drop below shoulder level.
Knee Raise & Pec Deck Arms - 1
Knee Raise & Pec Deck Arms - 2Jog on the Spot
Step 1
Jog lightly on the spot moving arms back and forth.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted and shoulder blades pulled back.
✓ Maintain your posture, keep spine tall to prevent tilting.
Jog on the SpotSmall Lunges
Step 1
Take a step forward, lowering the back knee towards the floor. Only a small movement is required, not to full depth. Ensure that the front knee does not travel over the toes. Keep your weight into the front heel and avoid pushing off with your toes.
Step 2
Alternate legs, ensuring that you maintain a stride which is hip distance apart to maintain balance.
Should you struggle with balance, use a wall or a piece of furniture to help.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Small Lunges 1
Small Lunges 2Leg Curls & Pull Down Arms
Step 1
Lengthen your arms above your head. In rhythm, pull your elbows into your waist and squeeze those back muscles.
Keep supporting knee soft when transitioning from one leg to the other.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
✓ Avoid leaning forwards or backwards
Leg Curls & Pull Down Arms - 1
Leg Curls & Pull Down Arms - 2Jog Heel Flick
Step 1
Alternate legs – kick forward with your heel lightly contacting the floor in front of you.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted and shoulder blades pulled back.
✓ Keep core engaged and arms relaxed.
Jog Heel FlickSquat
Step 1
With feet slightly wider than hip distance and toes pointing forward, push your hips behind you and bend through the knees until you reach parallel position.
Step 2
Return to standing position.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
✓ Avoid knees travelling over toes.
SquatNeck Stretch
Step 1
Slowly let the weight of your head fall to one side, ear towards your shoulder.
Step 2
Push your fingertips towards the floor to ensure your shoulders stay down. Repeat on the other side.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
Neck StretchChest Stretch
Step 1
Place the palms of your hands on the base of your back. Pull your elbows close together until you feel a stretch on the outer part of your shoulder.
Step 2
You should feel a stretch pulling across your chest and the front part of your shoulders
Guidance
✓ Stand with your feet hip distance apart, keep knees soft, core engaged and ribs pulled down.
Chest StretchBack Stretch
Step 1
Lengthen your arm above your head, bend from the waist and reach over to the opposite side.
Step 2
Repeat the stretch on the other side. You should feel this stretch starting under your arm and along the outside of your ribs.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid rotating your body and keep your shoulders and hips square to the front.
Back StretchShoulder Stretch
Step 1
Lengthen one arm out in front of you, pull across your chest until you feel a stretch on the outer part of your shoulder.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid rotating your body and keep your shoulders and hips square to the front.
Shoulder StretchTricep Stretch
Step 1
Reach up, bend at the elbow and reach in between your shoulder blades.
Step 2
With the opposite hand press the elbow behind your head until you can feel a stretch running down the back of your arm.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid leaning backwards.
Tricep StretchSpine Stretch
Step 1
Place both hands on your bent knees. Suck in the tummy and round the entire spine.
Guidance
✓ Stand with your feet positioned wider than hip distance apart.
✓ Avoid lifting the head, keep looking towards the floor.
Spine StretchThigh Stretch
Step 1
Transfer your weight over one leg. Take hold of your opposite foot and bring your knees together.
Step 2
Pull your heel towards the back of your leg until you can feel a stretch in the front of your thigh. Repeat on the opposite leg. Use the wall to balance if needed.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid rotating your body and keep your shoulders and hips square to the front.
Thigh StretchHamstring Stretch
Step 1
Stand with one leg lengthened out in front of you. Bend your back knee and transfer your weight over this leg.
Step 2
Sit your hips back and tilt your bottom up. You should feel a stretch in the back of your thigh.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid rotating your body and keep your shoulders and hips square to the front.
Hamstring StretchHip Flexor Stretch
Step 1
Take a wide split stance, slowly drop your back knee and push hips forwards until you feel a stretch in the front of your hip.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Be careful not to hit your knee on the floor when lowering into the stretch. Use the wall to balance if needed.
Hip Flexor StretchInner Thigh Stretch
Step 1
With one leg take a wide step out to the side, turn your foot out, bend the knee so it’s in line with your ankle and sit your hips back.
You should feel a stretch running along the inside of your thigh.
Inner Thigh StretchGlute Stretch
Step 1
Lift the knee and gently draw the leg into your body.
Stand with your back against a wall if balancing this stretch is difficult.
Glute StretchCalf Stretch
Step 1
Take a wide split stance, back leg is lengthened with the heel flat and toes facing forwards. Bend your front knee and lean forwards placing your hands on your front thigh for support.
Step 2
Press the back heel firmly into the floor until you feel a stretch in the bulky part of the calf.
To increase the stretch further, shuffle the back leg further away.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Be careful not to hit your knee on the floor when lowering into the stretch. Use the wall to balance if needed.
Calf StretchLower Calf Stretch
Step 1
Place one foot just slightly in front and bend both knees. Keep your hips and shoulders square and ensure that the feet are hip width apart for stability.
Most of your weight is over the back leg.
You should feel the stretch just above the back of your ankle.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Be careful not to hit your knee on the floor when lowering into the stretch. Use the wall to balance if needed.
Lower Calf Stretch2. Check Workout Guidance
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.
CAUTION!
The CoreCurve is designed to make the exercises more challenging. If you are new to exercise you may wish to practice on the floor to start with until you’re comfortable with the technique.
The CoreCurve is erognomically shaped to give support to your back. However, the shape may not suit everyone, so please proceed with caution.
3. Workout
Set Up Instructions – Platform
Step 1
Remove the CoreCurve and remove the drawer. If using the lower platform, turn the drawer upside down.
Step 2
Choose the platform height which is suitable for your level of fitness and experience.
Remember, the lower platform will not always be the easiest!
Set Up Instructions – Cross Over
Step 1
Remove the drawer from the Tuffit frame. Attach handles to each resistance tube.
Step 2
Using the D Ring Connector, clip the tubing to the lower Tuffit rail and cross it underneath, then repeat on the opposite side.
Seated Fly
Step 1
Position the feet slightly wider than hip distance, feet flat on the floor. Sit tall with your core engaged, looking straight ahead. Open up your arms so they are positioned slightly behind your hips and draw your hands together in line with your shoulders.
✓ Keep elbows soft and wrists strong.
Step 2
Squeeze your chest muscles together at the top of the movement before returning the tubing to start position.
✓ The angle of your arms should remain the same throughout the full movement.
Tuffit Tip
For the seated fly , you should sit on the Tuffit in the opposite direction to all the other exercises so that the crossed over resistance tubing is below your bottom not your thighs.
Squat
Step 1
Position your feet slightly wider than hip distance. Push your hips behind you and bend through the knees.
✓ Chest is lifted, back is straight and shoulders are back.
✓ Head in neutral position and looking slightly downward.
Step 2
Touch your bottom on the Tuffit or sit your weight down fully and push back to standing position.
✓ Beginners should squat no deeper than a 90 degree angle at the knee.
✓ Avoid letting your knees travel over your toes.
✓ Keep your knees soft.
Tuffit Tips
For a more advanced squat, graduate to the lower platform.
Use your chosen platform as a guide to help with the correct squat movement.
Glute Lift with Arms
Step 1
Engage your core and keep back flat as you step onto the platform with one leg. Keep this knee slightly bent to help with your balance.
✓ Keep core engaged, back flat and shoulders pulled back.
Step 2
As you push to stand, extend the other leg behind focusing on squeezing into the glute muscle. Extend your arms out at the same time.
✓ Avoid over lifting the back leg.
Walkout Press Up
Step 1
Stand with feet slightly wider than hip distance. Bend the knees, drop your chin to the chest and slowly lower your torso.
Place your hands on the floor directly underneath your shoulders. Walk out the hands until your body is lengthened and engage your core.
Step 2
With hands slightly wider than shoulder width, body in a straight line, lower your chest to the floor, push back up and reverse the walking action back to standing position.
✓ Keep elbows soft.
✓ Avoid dropping your hips
Leg Curls & Pull Down Arms
Step 1
Lengthen your arms above your head. In rhythm, pull your elbows into your waist and squeeze those back muscles.
Keep supporting knee soft when transitioning from one leg to the other.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
✓ Avoid leaning forwards or backwards
Jump Lunge
Step 1
Stand with your feet slightly wider than hip distance, core engaged, shoulders back and toes forward.
Jump vertically positioning the legs in split stance, landing softly in a lunge position.
✓ Advanced movement – build up repetitions gradually.
✓ Keep chest lifted
✓ Back knee should not be too close to the floor.
✓ Keep a 90 degree angle between hip and knee.
Shoulder Press
Step 1
Position the feet slightly wider than hip distance, feet flat on the floor. Hold the handles with your hands in front of you in line with your shoulders, palms facing away from you, knuckles to the ceiling.
✓ Chest is lifted and core engaged
✓ Maintain a strong wrist throughout
Step 2
Take a breath in to prepare, then breathe out, extending your arms fully above your head (knuckles facing upwards towards the ceiling). Pause and then return to shoulder level, elbows tucked by your sides.
Lateral Step Over
Step 1
Take a side step up onto the platform. Step back down on the opposite side then repeat in the opposite direction.
Step 2
Add arm movements and power to make this exercise harder
✓ Place the whole of your foot on the platform.
✓ Keep looking straight ahead and avoid looking down at your feet.
Tuffit Tip
Try the lower level platform to start with and progress to the main Tuffit platform when you feel confident and your fitness has improved.
Set Up Instructions – CoreCurve
Ensure the CoreCurve sits comfortably underneath your body for support.
The narrow end should be closest to the lower half of your body.
CAUTION!
The CoreCurve is designed to make the exercises more challenging. If you are new to exercise you may wish to practice on the floor to start with until you’re comfortable with the technique.
The CoreCurve is erognomically shaped to give support to your back. However, the shape may not suit everyone, so please proceed with caution.
Crunch & Full Sit Up
Step 1
Sit at the end of your CoreCurve, legs bent, feet flat and in contact with the floor. Create a ‘C’ shape position with your spine (bring your bottom rib towards your hip bones) and then lower one vertebrae at a time over the CoreCurve until you are fully lengthened.
Step 2
Contract the abdominals, lift chest and shoulders off the floor and look forwards at the top of your knees. Continue to a full sit up instead if you are able to.
Tuffit Tips
✓ The narrow end of your CoreCurve should be closest to your bottom.
✓ Make this move a little easier by placing your hands on your thighs and reaching out in front of you to pull yourself up.
Full Plank
Step 1
Tuck your elbows underneath you with palms flat to the floor. Legs should be lengthened with feet hip distance apart.
Step 2
Engage your core, and lift your whole body off the floor.
For an easier alternative, keep knees on the floor.
Guidance
✓ Avoid letting the hips drop, keep the lower back in a solid neutral position.
✓ Ensure all your muscles work at the same time, keep everything switched on from your shoulders to your toes.
✓ Ensure you keep arms at a 90 degree angle throughout so that shoulders remain stacked directly above the elbow joint.
✓ Keep breathing naturally.
4. Cooldown
March Forwards & Backwards
Step 1
March 4 steps forward. On the fourth step, tap with your toe to change direction and travel backwards.
Take care to ensure the floor area is clear, especially when travelling backwards.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Knee Raise & Pec Deck Arms
Step 1
Lift your arms out to the sides to shoulder level. Lift alternate knees and in rhythm pull your arms together.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
✓ Avoid lifting the ribcage, keep the core engaged and ensure your arms don’t drop below shoulder level.
Squat
Step 1
With feet slightly wider than hip distance and toes pointing forward, push your hips behind you and bend through the knees until you reach parallel position.
Step 2
Return to standing position.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted, back straight and shoulder blades pulled back.
✓ Core engaged with ribs down and arms relaxed.
✓ Avoid knees travelling over toes.
Small Lunges
Step 1
Take a step forward, lowering the back knee towards the floor. Only a small movement is required, not to full depth. Ensure that the front knee does not travel over the toes. Keep your weight into the front heel and avoid pushing off with your toes.
Step 2
Alternate legs, ensuring that you maintain a stride which is hip distance apart to maintain balance.
Should you struggle with balance, use a wall or a piece of furniture to help.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Shallow Squat & Bicep Curl
Step 1
Push your hips behind you and bend through your knees. In rhythm, bend your elbows and draw your hands towards your shoulders.
Step 2
Return to standing position and lengthen your arms.
This a shallow squat and should be performed at a 45 degree angle.
Guidance
✓ Avoid letting knees travel over toes.
✓ Keep your knees slightly soft.
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Jog Heel Flick
Step 1
Alternate legs – kick forward with your heel lightly contacting the floor in front of you.
Guidance
✓ Stand tall with feet hip distance apart.
✓ Keep knees soft, chest lifted and shoulder blades pulled back.
✓ Keep core engaged and arms relaxed.
March on the Spot
Step 1
March on the spot, landing through the ball of the foot.
Guidance
✓ Stand tall with feet slightly wider than hip distance and toes pointing forwards.
✓ Back straight, core engaged, shoulders pulled back and looking straight ahead.
Neck Stretch
Step 1
Slowly let the weight of your head fall to one side, ear towards your shoulder.
Step 2
Push your fingertips towards the floor to ensure your shoulders stay down. Repeat on the other side.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
Shoulder Stretch
Step 1
Lengthen one arm out in front of you, pull across your chest until you feel a stretch on the outer part of your shoulder.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid rotating your body and keep your shoulders and hips square to the front.
Back Stretch
Step 1
Lengthen your arm above your head, bend from the waist and reach over to the opposite side.
Step 2
Repeat the stretch on the other side. You should feel this stretch starting under your arm and along the outside of your ribs.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Avoid rotating your body and keep your shoulders and hips square to the front.
Seated Tricep Stretch
Step 1
Adopt a comfortable seated position. Reach up, bend at the elbow and reach in-between your shoulder blades. Take care not to lean backwards. See video for standing alternative.
Repeat on the opposite arm.
Seated Chest Stretch
Step 1
Sit with your legs out in front of you with soft knees. Place both hands on the floor behind you or in the small of your back. Draw your shoulder blades together lifting the chest. Ensure you keep your back straight.
Seated Inner Thigh
Step 1
Sitting upright, place the soles of your feet together. Gently press down on your legs with your arms until you feel a stretch running down your inner thighs.
Seated Outer Thigh
Step 1
Sitting upright cross one leg over the other. Draw the leg close to your body until you feel a stretch running along the outside of your hip and bottom. Keep your back straight.
Seated Lower Calf Stretch
Step 1
Sit with your legs out in front of you with soft knees. Bend the right leg and keep the left leg extended. Draw the foot in to the body and pull on the ball of the foot. Repeat on the opposite leg.
See the video for a standing alternative.
Lying Hamstring Stretch
Step 1
Lie on your back with both legs bent and feet in contact with the floor. Take hold of your leg behind the thigh and gently pull towards you. Extend the leg until you feel a stretch in the back of the thigh. Loop a towel around your thigh to assist with this stretch.
✓ Ensure that your lower back remains in contact with the floor.
Lying Abdominal Stretch
Step 1
Lie on your front keeping your hips in contact with the floor. Tuck your elbows directly below your shoulders and gently lift your chest.
This stretch is very small avoid lifting too high. You should feel a stretch running down your abdomen.
Lying Quad Stretch
Step 1
Lie on your front with your hip bones in contact with the floor. Take hold of one leg and pull your heel towards your bottom. You should feel a stretch along the front of your thigh.
✓ Keep your knees together and the hip bones in contact with the floor throughout.
Kneeling Spine Stretch
Step 1
On all fours, suck in the tummy and round the entire spine.
Avoid lifting the head and look towards your thighs.
Guidance
This stretch is in a kneeling position. Should you find this stretch uncomfortable on the knees, please adopt the standing stretch as an alternative.
Kneeling Hip Flexor
Step 1
Kneel on the floor. Stride out, tuck the pelvis under and lunge forwards until you feel a stretch down the front of the hip.
✓ Keep your back flat, avoid tilting backwards and keep your chest lifted.
✓ Check the video for the standing alternative.
Guidance
This stretch is in a kneeling position. Should you find this stretch uncomfortable on the knees, please adopt the standing stretch as an alternative.
Calf Stretch
Step 1
Take a wide split stance, back leg is lengthened with the heel flat and toes facing forwards. Bend your front knee and lean forwards placing your hands on your front thigh for support.
Step 2
Press the back heel firmly into the floor until you feel a stretch in the bulky part of the calf.
To increase the stretch further, shuffle the back leg further away.
Guidance
✓ Stand with your feet hip distance apart, keep toes soft, core engaged and ribs pulled down.
✓ Be careful not to hit your knee on the floor when lowering into the stretch. Use the wall to balance if needed.