Warm-up

Lower body stretches

Upper body stretches

Warm-up/Cool-down/Stretch

Each program should be preceded by a warm-up which should consist of any of the following, lasting for at least 2 to 3 minutes:

Brisk walk
Gentle jog
Skipping
Karaokes
High knee skips
High knee running
Shuffling from side-to-side

Immediately after finishing the main workout, a cool-down consisting of a lower intensity of any of the above should be performed. This will bring the heart rate back to a normal resting level.

Each session should include a 2 minute stretch routine which should be performed immediately after both the warm-up and cool-down. The stretch routine consists of static stretching, starting with the lower leg and fnishing with the neck. Each stretch should be held for 8 to10 seconds.

Don't forget to follow these steps during your workout:

Step 1: Start off with a warm-up exercise routine.

Step 2: It’s time to do the 2 minute stretch routine.

Step 3: Jump in - it's time to do the exercise programme. Choose one of the four programmes.

Step 4: Now begin the cool-down routine.

Step 5: Time to finish with the stretch routine.

Step 6: Congratulations you just found your 30 minutes of activity today.

Disclaimer
All material and information contained in “Fitness” are for information and educational purposes only. The Queensland Government expressly disclaims all liability (including but not limited to liability for negligence) for any loss, damage or other consequence which may arise when attempting the exercises. Any exercise holds an element of risk if undertaken without supervision. These exercises are recommendations only and any application of the techniques, ideas, and suggestions in ‘Fitness’ are performed at your own risk. Always consult your doctor or health care professional before beginning an exercise program or performing any new exercise or exercise technique to avoid the potential harm of doing exercises that are inappropriate for you. If you have any medical conditions that may limit your ability to be physically active please check with your doctor or health care professional before exercising – particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions including heart conditions. If you experience any pain or difficulty attempting these exercises, please stop and immediately consult with a health care professional. Similarly, if you are unsure of any of the exercises, please consult with a physical activity professional before attempting the activity. These exercises are not designed for children.