H E A L T H & F I T N E S S C O M M U N I T Y
M O D I F I E D S E S S I O N S
FULL BODY - BEGINNER FRIENDLY
COMPLETE ONE OR TWO SESSIONS FROM A, B OR C
SESSION A
Attempt each exercise to your greatest ability and at your own pace.
5 X ROTATING TOE TOUCHES
SLOW MOVEMENTS - HOLD FOR 2-3 SECONDS
50 X BOUNCING JACKS
JUMPING JACKS WITH FEET STAYING GROUNDED
BICYCLE CRUNCHES
X 10 EACH LEG
KNELLING HIP THRUSTS
X 25
STANDING SIDE BEND
HOLD FOR 5 SECONDS EACH SIDE
2 - 3 X REST & REPEAT
SESSION B
Attempt each exercise to your greatest ability and at your own pace.
5 X ROTATING TOE TOUCHES
SLOW MOVEMENTS - HOLD FOR 2-3 SECONDS
25 X OVERHEAD ARM CLAPS
PLANK
10 - 15 SECONDS
3 X REST & REPEAT
REQUIRES APPROX 12 - 15 STAIR STEPS
LIGHT WALK
UP & DOWN STAIRS
5 - 7 X REST & REPEAT
25 X OVERHEAD ARM CLAPS
CHEST STRETCH
HOLD 3 - 5 SECONDS
HAMSTRING STRETCH
HOLD 3 - 5 SECONDS EACH LEG
SESSION C
Attempt each exercise to your greatest ability and at your own pace.
CHEST STRETCH
HOLD 3 - 5 SECONDS
ONE HAND ROTATING PLANK
X 10 EACH ARM
2 MINUTE
WALK IN PLACE
TRY KEEPING KNEES HIGH
30 - 60 SEC
JOG IN PLACE
3 X REST & REPEAT
HAMSTRING STRETCH
HOLD 3 - 5 SECONDS EACH LEG
WORKOUT TIPS:
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For Modified Sessions, slow and steady often wins the race.
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Use proper form to avoid injuries and move at your own pace.
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Progress gradually, start with body weight and add weight or resistance bands with progress.
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Workouts are most effective with the proper diet.
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Stay focused on your goals and just keep moving.
CONSULT A PHYSICAL THERAPIST OR DOCTOR FOR BEST ADVICE ON RECOVERING.