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Exercise guide

MUSCLE STRENGTH AND ENDURANCE

Benefits of exercise for muscle strength and endurance

Improves overall muscle strength  |  Improves overall muscle strength  |  Improves muscle mass and protects bones  |  Improves balance, coordination and posture  |  Helps manage chronic conditions by lowering blood sugar levels and reducing joint stiffness  |  Improves cardiovascular health  | Helps to manage weight

Squats

Beginners

  • Stand upright with feet hip-width apart. Tight-en the muscles of the stomach.
  • Lean forward to hold against a steady chair.
  • Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
  • Lower your body until right thigh is parallel to the floor and right shin is straight. Make sure your right knee does not go over your toes.
  • If mobility allows, lightly tap left knee to the floor at a 90-degree angle while keeping weight on right heel.
  • Put pressure on your right leg to stand up and return to starting position.
  • Repeat on the other side.

Intermediate

  • Stand upright with feet hip-width apart. Tight-en the stomach of the muscle.
  • Stand upright with feet hip-width apart. Tight-en the stomach of the muscle.
  • Take a big step forward with left leg. Start to shift your weight forward so heel hits the floor first.
  • Lower your body until right thigh is parallel to the floor and right shin is straight. Make sure your right knee does not go over your toes.
  • If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.• Put pressure on your right leg to stand up and return to starting position.
  • Repeat on the other side.

Advanced

  • Stand upright with feet hip-width apart while holding weights in each hand.
  • Stand upright with feet hip-width apart while holding weights in each hand.
  • Take a wide step out to the right while bending your right knee as you lower your body applying pressure on the right leg while moving both hands with weights on each side on the right leg. Keep back straight and stomach muscles tight.
  • Keep both feet flat on the floor throughout the lunge.
  • Push off with your right leg to return to standing position.
  • Repeat on the left leg.
TRICEPS DIPS

Beginners

  • Start standing upright with your feet shoulder width apart and your left hand on the chair.Start standing upright with your feet shoulder width apart and your left hand on the chair.
  • Tighten the stomach mus-cles and slowly lift your right leg with knee bent as high as possible towards your chest.
  • Slowly lower your right leg onto the floor to return to starting position.
  • Repeat exercise on the left leg.

Intermediate

  • Start standing upright with your feet shoulder width apart and your arms by your sides.
  • Start standing upright with your feet shoulder width apart and your arms by your sides.
  • Tighten the stomach mus-cles and slowly lift your right leg with knee bent as high as possible towards your chest.
  • Slowly lower your right leg onto the floor to return to starting position.
  • Repeat exercise on the left leg.

Advanced

  • Start standing upright holding weights above your head.Start standing upright holding weights above your head.
  • Tighten the stomach muscles and slowly lift your right leg as high as possible towards your chest while jumping.
  • Rapidly lower your right leg onto the floor to return to starting position.
  • Repeat the exercise on the left leg.
Lunges

Beginners

  • Stand upright with feet hip-width apart. Tight-en the muscles of the stomach.
  • Stand upright with feet hip-width apart. Tight-en the muscles of the stomach.
  • Lean forward to hold against a steady chair.
  • Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
  • Lower your body until right thigh is parallel to the floor and right shin is straight. Make sure your right knee does not go over your toes.
  • If mobility allows, lightly tap left knee to the floor at a 90-degree angle while keeping weight on right heel.
  • Put pressure on your right leg to stand up and return to starting position.
  • Repeat on the other side.

Intermediate

  • Stand upright with feet hip-width apart. Tight-en the stomach of the muscle.
  • Stand upright with feet hip-width apart. Tight-en the stomach of the muscle.
  • Take a big step forward with left leg. Start to shift your weight forward so heel hits the floor first.
  • Lower your body until right thigh is parallel to the floor and right shin is straight. Make sure your right knee does not go over your toes.
  • If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.• Put pressure on your right leg to stand up and return to starting position.
  • Repeat on the other side.

Advanced

  •  Stand upright with feet hip-width apart while holding weights in each hand.
  • Stand upright with feet hip-width apart while holding weights in each hand.
  • Take a wide step out to the right while bending your right knee as you lower your body applying pressure on the right leg while moving both hands with weights on each side on the right leg. Keep back straight and stomach muscles tight.
  • Keep both feet flat on the floor throughout the lunge.
  • Push off with your right leg to return to standing position.
  • Repeat on the left leg.
GLUTE AND LEG RAISE BRIDGES

Beginners

  •  Lie face up on the floor, with your knees bent and feet flat on the ground.
  • Lie face up on the floor, with your knees bent and feet flat on the ground.
  • Keep your arms at your side with your palms facing down.
  • Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your bum and tighten your stomach muscles to avoid overextending your back during the exercise.
  • Hold the position for two counts and slowly return to starting position.

Intermediate

  • Lie face up on the floor, with your knees bent and feet flat on the ground.
  • Lie face up on the floor, with your knees bent and feet flat on the ground.
  • Keep your arms at your side with your palms down.
  • Lift your hips and right leg off the ground until your left knee, hips and shoulders form a straight line. Squeeze your bum and tighten your stomach muscles to avoid overex-tending your back during the exercise.
  • Hold your bridged position for two counts and slowly return to starting position.
  • Repeat on the left leg.

Advanced

  • Lie face up on the floor, with your knees bent and feet flat on the ground.
  • Lie face up on the floor, with your knees bent and feet flat on the ground.
  • Use a water bottle or dumbbell and put on top of your stomach.
  • Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your buttocks and tighten your stomach muscles to avoid overextending your back during the exercise.
  • Hold your bridged position for two counts and slowly return to starting position.
push-up

Beginners

  • Place your feet shoulder-width apart and arm length away from a wall.
  • Place your feet shoulder-width apart and arm length away from a wall.
  • Place your palms on the wall as you lean forward into a standing plank position. Your arms should be shoulder height and shoulder-width apart.
  • Inhale as you bend your elbows and slowly move your upper body toward the wall while keeping your feet flat on the ground.
  • Hold this position for a second or two.
  • Exhale and use your arms to push your body slowly back to your starting position.

Intermediate

  • Lie flat on your stomach and place your hands on the floor outside your chest.
  • Lie flat on your stomach and place your hands on the floor outside your chest.
  • Tighten your stomach muscles and inhale as you push up from the floor until your arms are fully extended, but not locked.
  • Exhale and use your arms to push your body slowly back to your starting position.

Advanced

  • Lie flat on your stomach, put the resistance band around your shoulders and place your hands on the floor outside your chest.
  • Lie flat on your stomach, put the resistance band around your shoulders and place your hands on the floor outside your chest.
  • Tighten your stomach muscles and inhale as you push up from the floor until your arms are fully extended, but not locked.
  • Exhale and use your arms to push your body slowly back to your starting position.
  • Hold this position for two counts.