Introduction

This programme offers exercises to aid your fitness and wellbeing. It is provided by KMPT Physiotherapists. As we have not met you or assessed your personal fitness level and risk factors, please ensure that you check with your doctor or medical professional to complete the ‘fitness to exercise’ assessment form prior to starting this exercise routine.

If you feel dizzy, experience pain or any new symptom during exercise, please stop immediately and seek advice from your Doctor.

These exercises are designed to increase your heart rate and get you out of breath and sweating! How hard you work is up to you. Ideally you should be a bit out of breath (you should still able to talk but not sing!).

With special thank to Anna Hargrave, Anna Verdeuzeldonk and Kathryn Harris for putting together this document.

Start with a three to five minute warm up

March on the spot, gradually speeding up to a jog. Do some big arm circles and upper body twists to warm up your back, arms and chest.

Now do the workout

Do each exercise for 30 seconds, followed by a 30 second rest, then move onto the next one.

If it feels too easy – go faster!

Repeat the whole routine two to three times, then cool down with some stretches (see Stretching Advice sheet).

Please only do the exercises you can comfortably manage.