Lie on the floor on your back, with your legs bent and your knees lifted directly above hips. Your hands should be extended up to the ceiling directly above your shoulders. Lower your alternate arms to touch floor behind head, ensuring your legs don’t move.
Cardio – Dance
Week one is all about gradually building up your fitness. So put on some up-tempo tracks and dance like crazy – remembering that nobody is watching! You don’t have to be good, but just keep moving and enjoy exploring the fluidity your body can achieve if it is let go.
Try the following either in isolation or mix and match in mini- combos: the twist, mambo to front/side/rear, cha cha, chasse, grapevine, hip thrust, sexy walk, step tap, pivot turn, leap, Charleston, can-can.
15 x squats, but with a single leg. You can hold a chair for balance
15 x seated tricep dip on floor with one leg raised
15 x rear step lunge. This activates more into the glutes and hamstrings than a forward lunge
15 x flat press up with your hands and knees on floor
15 x dead bug. From same start position as discussed in week one, lower alternate feet to touch the floor, ensuring that your arms don’t move
Cardio – Combat
Time to grit your teeth and kick away the calories. Again, technique is not important; it’s just about keeping moving. Be careful not to lock out your elbows and knees, abdominals tight at all times and keep your kicks low. Try to link techniques together if you can.
Ali shuffle, speedball arms, jab, cross, uppercut, hook, elbow to side/up/down, front kick, back kick, side kick, knee-strike, head-butt, chop, etc.
15 x single leg squat – this time, without holding on to the chair
15 x tricep dip with hands on chair feet on the floor
15 x rear step lunge from box or bottom stair to floor
15 x decline press up with hands on floor knees on sofa
15 x dead bug. From the same start position as previous weeks, lower left arm and right leg to the floor, keeping the other arm and leg still, then alternate
Cardio – Aerobics
With or without music, ensure all impacting work is done through soft landings. Jog on the spot, knee lifts, heel to backside, jumping jacks, spotty dogs, grapevine, easy walk, v-step, pendulum legs, etc.
15 x single leg squat holding water bottles or food tins
15 x tricep dip with your hands on one chair and feet on another
15 x rear step lunge from box or bottom stair to floor with a jump to switch feet between each repetition
15 x full press up with hands and feet on floor
15 x dead bug. Repeat week 3 exercise, but this time with legs straight and holding a water bottle or food tin in each hand.
Week four – sports drills
Here, there is no equipment necessary; simply mimic the professionals. Run on the spot between each movement pattern and each repetition. Try incorporating a fencers lunge, volleyball dig/set/spike, basketball dribble/jump shot, tennis forehand/backhand/smash, rugby pass/sidestep/line jump, cricket bowl/bat/run, etc.
Dean Hodgkin’s Silver Sessions are available exclusively on fitness and wellness community app TRUCONNECT by TV.FIT
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