Upper Body 2
Equipment needed: mat, timer
Warm up with 30 seconds high knees and 30 seconds skaters
Round 1
15 sit ups
15 knee tucks
15 plank crunches
15 single leg hip thrusts (each side)
30 second reverse plank
Round 2
20 sit ups
20 knee tucks
20 plank crunches
20 single leg hip thrusts (each side)
45 second reverse plank
Round 3
25 sit ups
25 knee tucks
25 plank crunches
25 single leg hip thrusts (each side)
60 second reverse plank
Equipment needed: timer
Warm up with 30 seconds punches and 30 seconds high knees and arms
Round 1
15 tricep kickbacks
30 seconds ceiling punches
30 seconds raised arm circles
15 over head press
30 second plank
Round 2
20 tricep kickbacks
45 seconds ceiling punches
45 seconds raised arm circles
20 over head press
45 second plank
Round 3
25 tricep kickbacks
60 seconds ceiling punches
60 seconds raised arm circles
25 over head press
60 second plank
Safety advice
Make sure you have a clear space to perform all the exercises. If any exercises require the use of a chair or step, ensure you are wearing trainers which will help you grip the floor, so you don’t slip. Use walls to steady yourself and any chairs that you may use. If any of the exercises hurt more than the usual muscle exertion feeling, then you must stop and not repeat the exercise.
Explanation
Each work out has a warm up to warm the muscles being worked. Then there are 3 rounds of 5 exercises, just like a regular Be Strong workout. Each round will get a little harder, as we will work for longer each time. The first round is 15 reps or 30 seconds for each exercise. The second round is 20 reps or 45 seconds for each exercise. The third round is 25 reps or 60 seconds for each exercise.
Just do what you can, if you can’t complete all three sets, it’s fine. Just do what you can. The next time you do it, try to get further along. Your best is always good enough.
Cooldown
When you have finished your workout make sure you stretch the muscles that you have worked, gently.
https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising/
Trusted Advice and Guidance
https://www.nhs.uk/conditions/coronavirus-covid-19/