Mr Precious’ Home WorkoutYou Will Need

• Watch (Timings)

• Drink

• Weight (Water bottle)

Monday Tuesday Wednesday Thursday Friday

Week 1

Week 2

Week 3

Week 4

Week 5

(Fill in the table with the code of the workout you complete i.e. W2)

Try aim for 3 a week!

Aerobic Workout! (W1)(Moderate Pace)

Star Jumps (1 Minute)

Heel Flicks (1 Minute)

High Knees (1 Minute)

Hip Circles (1 Minute)

Lunges – Change Legs (1 Minute)

Perform circuit x3 Remember to have a drink!

Aerobic Workout! (Explanation)

Star Jumps Stand up straight with your arms by your side, bend your knees and jump, as you jump move your feet to shoulder width apart whilst raising your hands above your head. Then jump back to starting position.Heel FlicksStand with feet shoulder width apart, place hands behind your back, bend knee and bring foot towards hands, increase pace to a jog.High KneesStand with feet shoulder width apart, bring knee up until level with hips, increase pace to a jog.Hip CirclesStand with feet shoulder width apart, place hands on hips, try to make a big circle with your hips - Try not to move your feet. LungesStand with feet shoulder width apart, take a big step forward, placing knee behind just above the floor, stand back up – Try not to use your hands to get back up.

Abdominal Workout! (W2)(Personal Pace) – Find a safe spot on the floor!

Plank (20 Seconds)

Crunches (10 Reps)

Heel Taps (15 Each Heel)

Sit-ups (10 Reps)

Leg Raises – Straight Legs (10 Reps)

Perform circuit x3 Remember to have a drink!

Abdominal Workout! (Explanation)

PlankLie on your stomach, place elbows underneath shoulder and begin to lift your body off the floor, try to keep the body straight, look forward, remember to breathe. Crunches Lie on your back, place hands on thighs, begin to slide hands towards knees, look forward, slowly move back to starting position. Heel TapsLie on your back, bend your knees and place feet flat on the floor, with your right hand slide until you touch your right heel, slide back to start, repeat on opposite side Sit Ups Lie on your back, place hands behind head, begin to raise upper body off the floor, look forward, slowly move back to starting position.Leg Raises Lie on your back, place hands by the side of hips, slowly raise straight legs up and lower.

Upper Body Workout! (W3) (Personal Pace) – Grab a weighted item!

Bicep Curls (10 Reps Each Arm)

Side Raises (10 Reps Each Arm)

Shoulder Press (10 Reps Each Arm)

Front Raises (10 Reps Each Arm)

Wall Press-up (10 Reps)

Perform circuit x3 Remember to have a drink!

Upper Body Workout! (Explanation)

Bicep CurlsStand up straight, slowly bend elbow and bring weighted object to shoulder, slowly go back to starting position.Side RaisesStand up straight, keep arm straight, slowly raise arm by your side until level with shoulder, slowly return back to starting position. Shoulder Press Stand up straight, begin with weighted item next to your shoulder, press the item up towards the ceiling, slowly return back to starting point. Front Raises Stand up straight, keep arm straight, slowly raise arm in front of you until level with your shoulder, return to starting position.Wall Press-up Find a wall, stand arms length from the wall, place hands at shoulder height slowly perform a press up against the wall, take a step back to make the action more difficult.

Lower Body Workout! (W4)(Personal Pace) – Find a safe spot on the floor!

Leg Extension (20 Seconds)

Tip Toes (20 Reps)

Donkey Kicks (15 Each Heel)

Squats (10 Reps)

Leg Raises – Straight Legs (10 Reps)

Perform circuit x3 Remember to have a drink!

Lower Body Workout! (Explanation)

Leg Extension Sit straight on a chair, place foot flat under knee, slowly straighten leg, slowly go back to starting position, change legs. Tip Toes Stand up straight with feet shoulder width apart, slowly make your way on to your toes, slowly go back to starting position – To make this more difficult try oneleg.Donkey Kicks Stand up straight with feet shoulder width apart, keep both legs straight as you kick one leg out behind you, slowly go back to starting position, change legs. SquatsStand up straight with feet shoulder width apart, bend your knees as if you were sitting, keep your feet flat on the floor, keep your back straight, look forward, go back to starting position. Leg Raises Lie on your back, place hands by the side of hips, slowly raise straight legs up and lower.