Home exercises

Get active and feel great with our home exercise series.

Before you begin, warm up with a five minute warm-up routine. After your workout, cool down with a five minutes of stretching.

 

Bicep curl

Step 1 – Hold a pair of light weights, and stand with your feet hip width apart.

Step 2 – Keep your arms by your side, slowly bend them until your hands reach your shoulders.

Step 3 – Slowly return to starting position.

Step 4 – Aim to complete 3 sets of 8 repetitions.

Watch demo

 

Chair squats 

Step 1 – Place your hands on the back of a chair, for stability and stand with your feet hip width apart.

Step 2 – Keeping you back straight, slowly bend your knees and keep them facing forward whilst aiming to get them over your toes.

Step 3 – Slowly return to starting position.

Step 4 – Aim to complete 3 sets of 5 repetitions.

Watch demo

 

Chair stand 

Step 1 – Sit on the edge of a chair, with your feet hip width apart, leaning slightly forward.

Step 2 – Stand up slowly, using your legs , keep looking forwards and don’t look down.

Step 3 – Slowly return to starting position.

Step 4 – Aim to complete 3 sets of 5 repetitions.

Watch demo

 

Lateral leg extension 

Step 1 – Place your hands on the back of a chair for stability, and stand with your feet hip width apart.

Step 2 – Standing upright, raise your leg as far to the side as comfortable, keeping your back and hips straight.

Step 3 – Slowly return to starting position.

Step 4 – Aim to complete 3 sets of 8 repetitions per leg.

Watch demo

 

Leg extension

Step 1 – Place your hands on the back of a chair for stability, and stand with your feet hip width apart.

Step 2 – Standing upright, extend your leg backwards keeping it straight.

Step 3 – Slowly return to starting position.

Step 4 – Aim to complete 3 sets of 8 repetitions per leg.

Watch demo

 

Wall push up

Step 1 – Standing arms length from the wall, place your hands flat on the wall at chest level.

Step 2 – With your back straight, slowly bend your arms closing the gap between you and the wall as much as possible.

Step 3 – Return to starting position.

Step 4 – Aim to complete 3 sets of 8 repetitions.

Watch demo

 

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