SEVEN-MINUTE SEATED WORKOUT

IF you have a disability, injury or painful joints, this is the workout for you — it will strengthen muscles and boost heart health. Sit tall, tummy tucked in, shoulders back and feet on the ground, hip-width apart . . .

MINUTE 1: RUN PUNCH

PUNCH your arms continuously straight out in front of you, keeping your fists at shoulder level, for ten counts. Switch to ‘running arms’ pumping your arms back and forth as runners do, for ten counts. Alternate between punching and running arms for 60 seconds.

MINUTE 4: POWER KICKS

MAKE your hands into fists and hold them just in front of your shoulders, elbows pointing behind you, then punch one arm straight forwards at chest height while kicking out the opposite leg, if you can (aiming to get your leg parallel to the ground or higher). Switch to the other hand/leg and continue alternating for 60 seconds.

MINUTE 2: TUMMY TWISTER

PLACE your fingertips on your temples, your elbows wide and in line with your shoulders. Now twist to the right from the waist, so your right elbow reaches behind you. Change sides and keeping belly button pulled in, alternate side twists for 60 seconds.

MINUTE 5: CRUNCH & TWIST

BRING your hands behind your head, palms facing forwards and elbows bent in line with your shoulders. Raise your left foot off the ground, lifting your knee up if you can, and, at the same time, twist to your left from the waist. Hold for a second, then return to the start position and switch sides. Repeat for 60 seconds, keeping your back straight and your stomach muscles tight as you twist.

MINUTE 3: SPRINT SWIM

STRETCH both arms in front of you at chest height, palms down. As if you were doing breastroke, pull your arms back in an outwards circular motion, drawing your elbows back and squeezing shoulder blades together, returning to the start position. Repeat for 60 seconds without letting your arms drop below shoulder level.

MINUTE 6: THUMBS UP

SIT with chest lifted, shoulders back and down. Extend arms out in front of you, thumbs pointing up. With control, take both arms out to either side so you are lifting and opening through the chest. Return to start position then, keeping hands close together, lift your arms above your head. Hold for a second without arching your back. Continue the move for 60 seconds.

MINUTE 7: CUPID’S ARROW

EXTEND your right arm straight out in front of you and pull your left arm back (elbow high, hand by your shoulder) as if you are shooting a bow and arrow. Now change arms, pulling back the straight arm and extending the other one forwards. Keep alternating for 60 seconds, twisting from the waist, not your neck.