Fruiteatox Exercise Plan · PDF fileFruiteatox Exercise Plan ... - Space to work out ... hands...

Fruiteatox Exercise PlanWe understand that not everyone has the time to be going to the gym four

times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at a time that suits you.

Our professionally produced fitness plan has been created by Daniel Turnell, a qualified Sports Scientist, Physiotherapist and Pilates teacher. The plan has been designed to suit both the novice and seasoned gym enthusiast, incorporating body strength, stretching and core strengthening . Choose a series of 8 daily exercises

from a selection of 24, mixing and matching to suit your desired workout and keep you motivated for months to come. With easy to follow step-by-step instructions,

you’ll be on your way to the body you deserve in no time.

Exercise 1 2 3 4 5 6 7 8A Lung with

forward reachHalf Squat Plank/modified plank Lower body

Russian twistBurpees Prone lateral arm

raisesProne t-arm raises Hip Lift

B Bulgarian split lunge

Deep squat Supine swimming Reverse crunch

Mountain climbers Prone Y lift Inch worms Bridge

C Walking lunge with upper body twist

Squat with lateral step

Side plank/modified side plank

Oblique crunch

Lateral mountain climbers or opposite knee to shoulder mountain climbers

Prone W lift Alligator drag Bridge with single leg stretch

Fruiteatox Exercise PlanLETS MAKE A

START

Step1

Warm up - we strongly advise that you warm up before every session

Step2

Choose a combination of 8 exercises per workout. Pick one exercise from each column OR follow a complete row, e.g. follow a complete A1, B3, C2, etc.

Step3

Perform 3 sets of 12 repetitions for each exercise, with a 30 second-rest in-between

What you’ll need:- Comfortable gym clothing- Space to work out- Chair or the bottom of your staircase- Small towel- A bottle of water

Please stop and consult your doctor if you feel dizzy or in pain at any time during the exercises.

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Fruiteatox Exercise PlanWARM

UP

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Warm Up

Stand tall with arms reached above the head, palms touching.

Bend forward at the waist, simultaneously moving arms out to the side.

Reach arms forwards to touch the ground. You can bend your legs or keep them straight depending on your flexibility. Repeat for 12 steps, breathing deeply throughout.

Fruiteatox Exercise PlanWORKOUT

1A

Bulgarian Split Lunge

Place the back of foot on a chair/stepStart with feet together

1 2

Bend the front knee to approximately 90 degrees. Aim to keep the front knee in line with the second toeHold for between five to ten seconds, repeat on other leg

4

Ensure the front foot is far enough forward to allow the back leg to be almost straight

3

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1B

Lunge with Forward Reach

Step forwards into a lunge positionStart with feet together

1 2

Keep back leg strong (no knee bend) and then reach forwards towards your toes and hold for five seconds

Bend the front knee to approx. 90 degrees Aim to keep the front knee in line with the 2nd toe

3 4

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1C

Walking Lunge with Upper Body Twist

Perform a standard lunge (as in 1a)Place hands gently behind head

1 2

Once in the lunge position rotate either left or right, alternating with each step

3

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2A

Half Squat

Bend the knees to 60 degreesAim to keep knees in line with the second toeKeep head upright and upper body tall, hold for between five and ten secondsReturn to start position

Place hands behind head, feet shoulder width apartTurn the feet out to a 10 to 2 position on the clock face

1 2

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2B

Deep Squat

Bend the knees to 90 degrees (the deeper the better without losing form)Aim to keep knees in line with the 2nd toe

Place hands behind head, feet shoulder width apartTurn the feet out to a 10 to 2 position on the clock face

1 2

Keep head upright and upper body tallReturn to start position

3

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2C

Squat with Lateral Step

Perform a half squat (as in 2a)Place hands behind head

1 2

Return to the start, and repeat on the opposite sideBend the right knee to approximately 90 degrees keeping the knee in line with the second toeStraighten the left leg and hold for five to ten seconds

3 4

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3A

Plank/Modified Plank

The body should form a straight line from the neck to the ankles. Hold for at least ten secondsAlways engage your stomach muscles by tensing them

Get into a push-up position, transferring the weight to your forearms and toesThe forearms should be aligned with your torso, and elbows directly below the shoulders

1 2

Modified plank - as above but transfer weight to knees instead of toes. Hold for at least ten secondsAlways engage your stomach muscles by tensing them

3

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3B

Supine Swimming

Repeat on the other sideNote the thigh should only lift about 6cm from floor, if lower back bends noticeably then the leg has been lifted too far

Lie on your front with your arms stretched out above your headLift the opposite leg and arm away from the floor

1 2

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3C

Side Plank

Lie on your left side with your right leg on top of the left

Place the left elbow under the left shoulder with right hand on hip

Make sure the body forms a straight line from the shoulders to the ankles and look ahead

Engage the stomach and thigh muscles and hold for five to ten seconds. Repeat on other side

1

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4A

Lower Body Russian Twist

Rotate the legs towards the floor, then return to start and perform on the opposite side

Lie on your backLift your legs so that they are at a 90 degree angle with your torso (soles of feet facing the ceiling)

1 2

For a modified version bend knees to 90 degrees whilst rotating

3

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4B

Reverse Crunch

Raise the hips and bend the knees to a 90 degree anglePlace hands by your side with head resting on a small towel

1 2

Bring knees towards the chest until the lower back starts to leave the floor

Slowly bring the legs back towards the floor in a controlled movement, engaging your core

3 4

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4C

Oblique Crunch

Move the left shoulder towards the right hip, stopping once the upper back has left the floor

Lie on your back with knees bent and feet flat on the floor Place right arm down by side and left hand behind head

1 2

Note - keep neck in a neutral position throughout (think of a tennis ball between chin and chest)

Return to neutral position and repeat on opposite side

3 4

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5A

Burpees

Get into push-up positionStand with feet hip-width apart

1 2

Jump back quickly and then return knees to chestQuickly bring knees in towards chest whilst keeping hands on the floor

3 4

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5B

Mountain Climbers

Bring the right knee towards the right elbowStart in the press up position

1 2

Repeat on other sideReturn to start position

3 4

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5C

Opposite Knee to Shoulder Mountain Climbers

Bring the right knee towards the left elbowStart in the press up position

1 2

Repeat on other sideReturn to the start position

3 4

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6A

Prone Lateral Arm Raises

Lift hands and upper arms approximately 10 cm off the floor and hold for ten seconds

Lie on your front with arms out to the sidePlace a towel under your forehead

1 2

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6B

Prone Y Lift

Stretch arms out above the head to form a Y shapeLift off the floor and hold for ten seconds


1 2

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6C

Prone W Lift

Position hands either side of head to form a W shapeLift off the floor and hold for ten seconds


1 2

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7A

Prone T-arm Raises

Rotate the body to form a side plank position, which should look from the a T from the side

Start in the push-up position

1 2

Return to the start and repeat on the opposite side

3

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7B

Inch Worms

Squat until hands come into contact with the floor and walk the hands out in front of the body to form a push-up position

Start in a standing position with feet shoulder-width apart

1 2

3 4

If possible place hands in front of your head Walk hands inwards to create a downward dog position

5 6

Hold the position with legs bent or straight depending on your flexibilityReturn to standing position

Walk feet towards hands


7C

Alligator Drag

Let the feet drag behindNote - do not allow the hips to drop - ensure the neck and ankles stay in a line

Start in the push-up position place feet on a towelKeeping the back straight, walk forwards using your arms. Engage the stomach at all times

1 2

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8A

Hip Lift

Lift the right foot off the floorLie on your backBend knees so that feet are flat on the floor

1 2

Repeat on the other sideNote - if pressure is felt in hamstring bring feet closer to bum

Use the left foot to push the bum towards the ceiling, creating a bridge

3 4

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8B

Bridge

Use both feet to push the bum up towards the ceilingNote - if pressure is felt in hamstring bring feet closer to bum

Lie on your backBend knees so that feet are flat on the floor

1 2

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8C

Bridge with Single Leg Stretch

Use both feet to push the bum towards the ceilingLie on your backBend knees so that feet are flat on the floor

1 2

Straighten one leg, ensuring the thighs are kept parallelReturn foot to floor and repeat on other sideNote - if pressure is felt in hamstring bring feet closer to bum

3

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