YOUR WORKOUT

This workout will take around 20 minutes and should be completed 3-4 times a week. The focus here is on mobility and balance. We will be performing some upper body movements as well so be sure to loosen out your arms, shoulders and back with some movement and stretches. Sometimes people perform a 10-minute warm-up on a treadmill and then jump straight in to heavy weightlifting exercises for the upper body with no warm-up of the muscles that will be put under stress. Not a good idea.

WARM-UP

A brisk 5 to 10-minute walk or jog

WORKOUT BALANCE

ONE-LEG STAND: Perform 4 x 5-second holds on each leg. To perform: Start by facing a wall with your fingertips close to the wall. Standing straight and tall, lift one leg off the ground, bending the knee in front of you. Hold for 5-10 seconds before lowering in a slow and controlled manner. Repeat. Only use the wall to help your balance if you feel you need it. To increase the challenge, close your eyes. (See page 4 for ‘how to’) TIGHTROPE WALK: Perform 15-20 steps.

CORE

PLANK: Perform the plank for 30 seconds followed by a 30-second break. Repeat this 4 times. As you get stronger you can perform the plank for 45 seconds followed by a 15-second break and repeat 4 times.

STRENGTH

HIP BRIDGE: Perform as many repetitions as you can in 40 seconds followed by a 20-second break. Repeat 4 times.

COOL DOWN

HIP FLEXOR STRETCH: Hold the stretch for 30 seconds off each side. Repeat 4 times off each leg. (See page 2 for How to)

BROOM STRETCH: Perform the broom stretch for 30 seconds in a slow and controlled manner. Repeat 4 times with a break between each set. (See page 2 for How to) Try to perform the above workout a minimum of 3 times in the week. In addition, get out for 20 minutes of cardiovascular training 2-3 times as well. This could be a walk, jog, cycle or swim!