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FITNESS PROGRAMME / GYM 02
  
Objective: Keep fit session with global objective for men and women.

Equipment: A stick (1.2 m ) and a pair of dumbbells (W = 0.5 / 1kg; M = 2/3 kg ).

Method:
    1 / Do the session once only, carrying out all the exercises one after the other.
    2 / Do the session twice, keeping the last 3 movements (stretching) for the end.
    3 / Do the yellow line 2/3 times, then the green line, etc.
Note: Click on the photos to display the demonstration and the explanations (on line).

Repetitions: Depending on your level of training, you can repeat each exercise 10 to 20 times.

Recuperation: No more than 15 s if you are changing each time to another exercise.



Run on the spot; a few little jumps with the legs apart/together; walk on the spot rolling the feet off the ground without lifting the toes.    
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2
  
3
  
     
4
  
5
  
6
  
   
7
  
8
  
9
  
     
10
  
11
  
12
  
  Women can lean on the seat of a chair.  
13
  
14
  
15
  
 
16
  
17
  
18
  
Women can lean on the seat of a chair. Carry out this exercise lying flat on your stomach, with the forehead slightly raised.  
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20
  
21
  
ABDOMINALS.
Choose one exercise in each category.
     
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23
  
24
  

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This fitness / keep fit session with global objective is designed to work all the joints and the muscular system.

The cardio-respiratory system is also worked by the flexions and the various little jumps which are easy to carry out on your own at home.

The aim of these gym exercises is to get you back into shape since they are carried out at least three times a week.

I have not chosen the abdominal exercises specifically, but you can easily make a choice amongst those proposed on the site in the "ABDOMINALS" heading.

One last recommendation, if you feel that the load is insufficient for some exercises, e.g. Nos. 12 or 17, simply grasp the two dumbbells crossed in the same hand.

Previous programme.