Move Well Physiotherapy FIT IN 20

 PROGRAM 8 – Spring Into Shape


 1. Beach Run or Walk – 2 minutes x 5

2.  High Knees – 1 minute

3. Lunge, Jump into Squat – 1 minute

4. Lateral Lunge – 1 minute

5. Donkey Kicks – 1 minute

6. Side Plank with Leg Lift – 30 secs per leg

7. Jumping Jacks – 1 minute

1.  Beach Run or Walk

Walk or run for a total of 2 minutes. After you have warmed up, find a incline or small hill to run up while focusing on just striding. Run on the flat for 2 minutes or run up a hill and repeat it x 5.

2 minute run or hill repeats x 5

walk run2. High Knees

Stand up straight with your legs hip-width apart. Place your hands palms down facing the floor, hovering over your belly button. Quickly drive your right hand and left knee up at the same time and as soon as it lands you repeat it with the other leg and arm

Repeat for 1 minute

high knees

3. Lunge & Jump

Keep your upper body straight, with your shoulders back and relaxed. Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about 90-degrees angle and then jump forward into a squat then lunge forward with the other leg.

Repeat for 1 minute

lunge jump
4. Lateral Lunge

Begin by standing with your feet shoulder width apart. Step out to the right and shift your body weight over your right leg, squatting to a 90 degree angle at the right knee. Keep your back as straight as upright as possible. Push off and bring your right leg back to center to complete one rep. Repeat on the left side

Do this for 1 minute

lateral lunge

5. Donkey Kicks

Get on all fours and then into a push up position. Bring your right knee in towards our chest and then extend it backwards keeping your leg bent and then straighten it out. You should feel your glutes working. Repeat on the other side.

Repeat for 1 minute

donkey kicks

6. Side Plank with Leg Lift

Get into a side plank, keeping your body in a straight line. Lift your body up off of the ground, so that your body weight is resting on your elbow and right lower leg. Lift your left leg and pulse them up and down. Repeat this on the other leg

Repeat each side for 30 seconds

side plank

7. Jumping Jacks

Stand tall with your feet together and your hands by your side. Quickly raise your arms above your head while jumping your feet out to the sides. Immediately reverse the movement to jump back to starting position.

Repeat for 1 minute

jumping jacks