Daily 10 minute workout

It’s best to have a healthy level of exercise so that, done sensibly, it can have a positive effect on your fitness.  We want to help you integrate sport into your life to a sensible degree so that it’s not excessive, but does you good in every respect. We believe that a daily 10 minute workout is ideal for a good level of fitness, so here’s a suggestion for exercises you could usefully do in these 10 minutes:

Warm Up  

Begin the workout with a warm-up by jogging on the spot, You can sometimes swing your legs to the side to loosen them. 

Legs

Now exercise your inner thigh muscles by lying on your right side and bending so that your left leg is in front of your right leg with your toes pointed. Lift your right leg up and down several times and repeat on the other side. 

The next exercise is for your outer leg. Lie on your right side and support your upper body on your arm. Now slowly raise your left leg up until its straight, then move it in circling motions. Repeat this with the right leg, lying on your other side.

Stand straight and do a lunge, bending your back leg at the knee. Repeat with the other leg, making rhythmic movements. Soon you will be so practised at this exercise that it will become second nature. 

Upper body

Now exercise your shoulders and stomach muscles. Support yourself with your arm against the sofa and move your legs apart until your body and upper legs are almost in a straight line. Your bottom should be a little below the straight line. Now alternate between 2 dips and 2 jumps. Jump twice with your lower legs and lift your bottom up, then repeat several times.

 Now sit on the edge of the sofa, so that your upper body can go backwards. Use 2 dumbbells or bottles full of water. Now pull in your legs and let your upper body go backwards. Bring your knees into your body several times and swing your arms. Make sure you are holding a dumbbell or bottle in each hand. Then stand up and jump, repeating several times.  

Make sure that you don’t put yourself under pressure when doing this exercise. 10 minutes is just a guide- you don’t have to stick to it religiously. It’s ok if you have little breaks between the exercises and it takes a bit longer. The important thing is to do the exercises regularly, once a day. Drink some water while doing the exercises to make it a bit easier and enjoy the long-term benefits. Good luck!