This is a circuit of body weight exercises.
This circuit should be repeated four times.
Complete this session with a cool down of light intensity exercise like jogging or a swim followed by stretching.
As your body's ability to complete the circuit improves you can progress from one circuit to one and a half to two and so on until you are doing 40 to 60 minutes of exercise.
It is recommended that you do this session a few times before going on holiday as you will probably feel sore after the first few times you do it.
Table 11.4
| Circuit 3 - Upper Body |
| Exercise |
Reps |
Sets |
| Press Ups, Normal Grip |
25 |
4 |
| Sit Ups |
25 |
4 |
| Triceps Dip |
25 |
4 |
| Dorsal Raise |
25 |
4 |
| Press Ups, Close Grip |
25 |
4 |
| Crunches |
25 |
4 |
| Angels (each side) |
25 |
4 |
Press Ups, Normal Grip
Method: Start lying on your front with your palms below your shoulders, fingers pointing forwards and on the balls of your feet. Straighten your arms keeping your trunk in a straight line. Return to starting position.
Sit Ups
Method: Lie on your back with your feet flat on the floor and your arms crossed on your chest. Lift up your shoulders and back until your body is off the floor. Return slowly to the starting position.
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.
Press Up, Close Grip
Method: Start lying on your stomach, resting on the balls of your feet. Your hands should be under your chest, the thumbs and forefinger of each hand making a diamond. Straighten your arms keeping your trunk
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.
Angels
Method: Start lying on your front and raise the opposite arm and leg, trying to keep hips and lower back as still as possible. Return to lying flat then repeat using the other leg and arm. Alternatively this can be done in the four point kneeling position as shown in Section 7 Core Stability.
