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1. Squat floor reach

10-15 repetitions each leg

play Squat floor reach exercise female
  1. 1.

    Stand feet hip-width apart and arms by sides
  2. 2.

    Bend left knee, lifting foot behind you
  3. 3.

    Squat down and raise right arm out to the side at shoulder height
  4. 4.

    Reach left hand down across body, touching the floor outside your right foot

2. Chair leg squats

10-15 repetitions

play Chair squats exercise female
  1. 1.

    Stand in front of chair
  2. 2.

    Slowly squat to sit down onto chair
  3. 3.

    Make sure that your knees stay aligned and do not drop or bow either side
  4. 4.

    Your knee should not pass over your toe
  5. 5.

    Stand back up again

3. Squat reach and jump

10-15 repetitions

play Squat reach and jump exercise female
  1. 1.

    Feet shoulder-width, perform a squat, bending at the knees to lower downwards
  2. 2.

    Your knees should not pass over your toes
  3. 3.

    Immediately jump back up again, reaching arms overhead

4. Fast step ups

Repeat sequence for 60-90 seconds

play Fast step ups exercise female
  1. 1.

    Complete quick step-ups, alternating legs with each step up
  2. 2.

    Choose a higher step to make this more difficult

5. Step up knee lifts

15-20 repetitions each leg

play Step up knee lifts exercise female
  1. 1.

    Position left foot on a step
  2. 2.

    Step up with right leg and without touching the step with your right foot, bend your knee to bring up towards chest
  3. 3.

    Step straight back down again with your right foot and then your left foot

6. Lunge with bicep curl

20-30 repetitions each leg

play Lunge with bicep curl exercise female
  1. 1.

    Hold a weight/water bottle in each hand
  2. 2.

    Step forward to complete a lunge, bending at your knees to lower downward
  3. 3.

    Do not let your knees pass over your toes
  4. 4.

    When in the downward lunge complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. 5.

    Lower weights back down again and step back to the starting position
  6. 6.

    Repeat alternating legs

7. Side lunges

10-15 repetitions each leg

play Side lunges exercise female
  1. 1.

    Step out to the side, keeping toes pointing forward
  2. 2.

    Complete a lunge, bending at the knee to lower downwards
  3. 3.

    Your knees should not pass over your toes
  4. 4.

    Step back to starting position to repeat to the opposite side

8. Rows

10-15 repetitions

play Rows exercise female
  1. 1.

    Hold a water bottle or weight in each hand
  2. 2.

    Tip forward at hips, keeping back straight and core muscles tight
  3. 3.

    Bend at elbows to squeeze shoulder blades backwards, tensing your mid back muscles as you do so
  4. 4.

    To progress this exercise, aim to complete standing on one leg

9. Press and plank

10-­15 repetitions  each side

play Press and plank exercise female
  1. 1.

    Start in a modified side­plank, knees bent
  2. 2.

    Hold a filled water bottle in your right hand, right elbow bent 
    and weight resting against your forearm
  3. 3.

    Lift your hips so your body is straight from knees to shoulders, 
    pressing water bottle up to the ceiling

10. Russian twist

10-15 repetitions each side

play Russian Twist exercise female
  1. 1.

    Sit on floor, knees bent and feet on the floor
  2. 2.

    Keep your back at a 45-degree angle, arms extended with palms together
  3. 3.

    Move the arms from one side to another in a twisting motion