Full-life Fitness Routines

Can you spare half an hour to rejuvenate your health, spark your energy and improve your mood? We've come up with three fitness routines that combine simple moves into an any time, any place, 30 to 45 minute session. They are:

routine 1 Easy does it
routine 2 Antidote to ageing
routine 3 Spread stopper

  While these routines vary in their intensity and requisite skill and strength levels, they are all structured the same.

•  Four strength exercises and four stretches a day.
•  Each day focuses on one of three body regions - upper (arms, shoulders and neck), core (chest, back and abs), or lower(hips, legs and feet).

Many of the exercise identify which muscles are being targeted. However, for the exercises targeted at your body's core section, we've skipped the list since so many small muscles in the back and abs area are simultaneously challenged by these moves.
 THE PLAN

Each routine is made up of three 30-minute stretching and strengthening sequences, each focused on a different part of your body. Do the three sequences on consecutive days, then take the fourth day off. If you want to vary routines, you can ask a qualified fitness instructor to write an individual programme for you.

THE PROCESS

• Do strength exercises first, then stretches
• Do the indicated number of sets and steps of each strength exercise, as noted.
• Take no more than two minutes of rest between exercises.
• To improve endurance, shorten rests to  under 30 seconds
• Concentrate on what you are doing and feeling, Music is good, TV isn't.
• Focus on deep, long breathing throughout.
• No eating during the exercise sequence. Sips of water are OK as it's important that you are well-hydrated before and after exercise.

routine 1 Easy does it
A routine  for beginners or people recovering from illness or injury.

rating Easy 
                                                                                         
Perfect for people who:                                                                    

• Have not exercised for two years or more
• Are overweight or have limited movement
• Are recovering from prolonged injury or illness
• Are new to formal fitness plans

What's needed:

• Light dumbbells
• Towel
• Mat, bed or daybed
• Supportive chair
• Wall space

routine 2 Antidote to ageing
A medium-challenge routine for healthy, active people who currently lack any formal exercise in their lives.

rating Medium

Perfect for people who:

• Are middle-aged with busy lives
• Are sedentary but in good health
• Are active, healthy and older
• Have noticed a recent decline in energy

What's needed

• Light to medium dumbbells
• Towel
• Pillow
• Supportive chair and a mat
• Wall space

routine 3 Spread stopper
A more difficult fitness routine for fit people that delivers a leaner body and stronger muscles.

rating Hard

Perfect for people who:

• Are seeking to tone their abs, back and legs
• Are active at weekends
• Used to play sports but now lack the time
• Are seeking to lose weight
• Have experience of working out

What's needed:

• Medium to heavy dumbbells
• Towel
• Supportive chair and a mat
• Stairs

THE PROMISE: if you live in a higher-energy way, pursue an active hobby and add one of these routines, you will achieve a level of  healthy, comfortable fitness that could have a huge positive impact on all parts of your life. Get started!

routine 1 Easy does it

Day 1 Strength exercises

Easy

SHRUG Tones upper back, mid back and shoulders

Hint: Image first 

1 Stand with your feet hip-width apart. Hold a

2 sets 10 reps

dumbell in each hand and let your arms hang straight down so your hands rest by the sides of your thighs, palms facing in.
2 Keeping your arms straight, slowly raise your shoulders towards your ears as if you were shrugging. Roll your shoulders back as far as is comfortably possible, then return to start.

Tones shoulders


Hint: B Image Woman standing instead of bending

1 Stand with your feet hip to shoulder-width apart and hold a

dumbell in each hand. Bend your elbows, keeping them close to your body, so your forearms are straight out in front of you and form 90 degree angles, with the palms facing each other.
2 Keeping your hands in front of you, raise your upper arms and elbows to the side. Don't raise your shoulders. Keep your elbows below shoulder height. The weights should rotate towards each other as if you were pouring water out in front of you. Pause, them return to start.