Table 11.1
| Circuit 1 - Suggested Bedroom Circuit |
| Exercise |
Reps |
Sets |
| Triceps Dips |
20 |
3 |
| Dorsal Raise |
30 |
3 |
| Inclined Press Up |
20 |
3 |
| Crunchies |
30 |
3 |
If there are twin beds, or a chair, then they can form the second piece of exercise equipment.
These exercises do not involve any impact and so should not bother other guests.
One set consists of 300 exercises at the end of which you rest until your pulse rate drops to around 140, then repeat.
Tricep Dip
Method: Place your heels on the floor and support yourself with your hands behind you on either a chair or the side of the bed. Lower your body slowly until your upper arms are horizontal, keeping your legs straight. Return to the starting position. To make this more difficult put your feet on another chair or bed.
Dorsal Raise
Method: Lying on your front on the floor or bed raise your feet and chest, hold for three seconds and then lower slowly. To make this less difficult put your hands behind your back. To make it more difficult hold your arms straight in front of you.
Inclined Press Up
Method: Place your feet on a chair or bed and hands on the floor underneath your shoulders. Lower your chest slowly to the floor keeping your body straight. Straighten your arms to return to the start position.
Crunches
Method: Lay on the floor on your back, holding your calves horizontal and at right angles to your thighs.
With your arms crossed on your chest lift your shoulders off the ground, then return slowly to the starting position. To make this easier put your arms by your sides. To make it more difficult hold your fingers to your temples, but do not pull on your head or neck with your arms.
