Training Home
 
Training from home is for some the only option. You can improvise and use things from around the house
to replace any weights or resistance equipment that you do not have.

Beginners - use ankle weights while performing these activities
  1. Housework or gardening – burns up more calories than just walking
  2. For those with dancing aspirations, imagination and children dance out your child’s favourite stories
  3. Use food cans to add resistant to your activities
  4. Get up to change TV channels
  5. Take the harder option – walk instead of drive, stairs instead of lift & stand instead of sit.
  6. Use non electrical gadgets where possible – brush instead of hoover, spoon instead of whisk, manual toothbrush instead of electric & kneading dough instead of breadmaker
  7. Play in the park – push swings & roundabouts
  8. When out walking dodge people rather than slowing to let them pass.
  9. Turn down the heating and burn more body heat to keep warm.
  10. When sitting raise legs in front of you, hold and then relax.
 
Intermediate
  1. Circuit exercises – press ups, star jumps, squat thrusts, lunges, burpees, arm circles, sit ups & squats – 15 to 30 reps per exerices and 2 to 6 sets.
  2. Exercise off road as the more unpredictable the surface the harder you work.
  3. Use poles when walking as much harder.
  4. Diversify tp prevent boredon – dust of those skates, bike or swimsuit.
  5. Fitball work then follow each exercise with stepping on and off a step
 
Advanced
  1. Circuit exercises – press ups, star jumps, squat thrusts, lunges, burpees, arm circles, sit ups & squats followed by sprint up stairs and jod downwards – 15 t0 30 reps per circuit exerices, 1 to 10 stair sprints and 2 to 6 sets of all.
  2. Fitball work then follow each exercise with stepping on and off a step of 2 foot.