One new move a day for seven days. Put them all together and you have a session that works the whole body.
You need some stairs, an empty bottle refilled with water (or standard hand weights) and if you have one, a resistance band.
Remember to warm up for 5 minutes or so before starting and round off with a cooldown, stretching the major muscle groups. You will find a Zero impact warmup and stretch sessions on my YouTube Channel.
A 1 litre plastic bottle filled with water weighs 1 kilo. A 2 litre bottle weighs 2 kilos and so on. Increasing the size of the bottle you work with will make the exercises more effective. If you prefer, you can use two smaller bottles and hold one in each hand.
A resistance band will also make these moves more effective for the upper body but you can still gain benefit from working without a band, especially if this is new to you or it’s been a while since your last encounter with exercise.
Each exercise is explained and then demonstrated using two intervals of 30 seconds with a 15 second rest in between. Repeat each interval up to 4 times; you can do a single move several times a day or if you prefer, work through the exercises one to seven then go around once or even twice more. Stay hydrated, ensure you have plenty of ventilation, stop if you feel unwell and remember to work the left and right sides of your body evenly. Here we go…
Move 1: Toe tap and arm swing
Move 2: Rear lunge and bicep worker
Move 3: Step up or jump squat
Move 4: Upper back pull-in and upper arm worker
Move 5: Toe taps or spring tap with or without weight
Move 6: Seated abdominal twist with or without weight
Move 7: Chest and upper back worker explained
Move 8: Chest and upper back worker demonstrated
As with any form of physical activity, these exercises may cause injury and are undertaken entirely at your own risk.