Check the following:
Sturdy straight-backed chair (preferably with no arms because they can get in the way of some of the exercises)
A clear floor space of at least 2m2
Check for trip hazards such as mats or clutter
Set up your computer, laptop, tablet, smartphone or tv so you can easily follow the workout – make sure it’s at eye level height on a stable stand
All you need is a sturdy straight-backed chair.
Ideally you need a resistance band of appropriate firmness, however the exercises can easily be done with no resistance at all (focusing on range of motion and muscle contraction intensity instead). To order a resistance band click here.
For some of the exercises you could use 2 x 1-2kg dumbbells or food tins or plastic bottles of water.
It’s important to wear suitable footwear – preferably a light sports shoe with a firm sole and some ankle support. Try to avoid heavy, restrictive shoes as this can cause the muscles in your ankles and feet become lazy. ABSOLUTELY NO SLIPPERS, JANDALS, HEELS OR BOOTS.
It’s not necessary to have specific “gym” clothing but you may feel more comfortable with clothing that has some stretch, breathability and preferably not too loose or baggy.
The first few times through a routine can be challenging because you are just learning the moves. Don’t worry if you can’t keep up – just do what you can at your own pace. Most people find they improve quickly and are amazed at what they can do.
If you are following the standing option, why not try the seated option instead?
You can also choose to do just the upper body moves, or just the lower body moves until you are ready to combine them.
Most of the moves can easily be intensified by deepening the squats or knees bends, or making your moves more explosive and powerful.
You can use a thicker resistance band (BLACK) to work a little harder.
You can breath in and out more strongly to increase your heart rate.
Try adding vocals by counting repetitions in a loud voice.
In week 4 of Discover You we outline the principle of intensity.
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