Home Exercise Guide

Home Exercise Guide

Here are the rules:

• Weigh yourself today and message me a picture of the scales (motivational reasons).
• Anyone with fit-bit or a heart rate watch to message me for your heart rate target training zones.
• Anyone with a cardiac or chronic disease to message me before hand (medications for high blood pressure, lipids, heart disease, diabetes), to make sure you exercise safe and efficiently.
• Minimum of 12,000 steps a day, this can be recorded on your smart watch or an app on your phone.
• LET`S GET MOVING and TONED :)
• Enjoy and best of luck. Don`t forget to tag the page in your  journey/story or post.

Body-weight & Beginners

Additional: Home Workouts with Resistance / cardio

CARDIO:
Option A: Walking
15 minutes warm up (10/11 on Borg scale)
20-30 minutes (11-14 on Borg scale)
10 minutes cool-down (10/11 on Borg scale)
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Option B: Cycling
15-minute warm up (10/11 on Borg scale)
20-30 minutes (11-14 on Borg scale)
10 minutes cool down ( Borg Scale: 10/11)

For today workout, you will need;

• Milk jugs or fabric softer bottle (with a handle), filled with water or sand Or even a 2 litre water bottle or soup cans will do or no equipment at all. Beginners modify it to suit you. (i.e. push-ups performed against the wall or knees bent-push ups).

Check out one of our delicious  smoothies :)

Exercise Class 

CARDIO: 
**click HERE or click on the map picture for a 2 km radius visualisation of where you can perform today`s cardio **
Option A: Walking
15 minutes warm up (10/11 on Borg scale)
20-30 minutes (11-14 on Borg scale)
10 minutes cool-down (10/11 on Borg scale)

Kettle-bells