Squat pull up
  1. Holding 2 weights or full water bottles, stand in front of a chair with your feet hip-width apart and arms by your side
  2. Squat down so that your bottom gently touches the chair. Your knees should not pass over your toes
  3. Press firmly into both feet and lift yourself back up to standing
  4. Bend your elbows out to the sides and draw your weights or water bottles up to chest height. Return your arms back down beside your body and repeat

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.