Table of Contents
Foreword 6
Yes, you can exercise! 8
Author feature: Louise Green 10
Chapter 1 Fitness Basics
Making fitness accessible-for everyone 15
Making fitness "core" in your life 16
Creating consistency & confidence 18
Breathing techniques 19
What you need to exercise 20
How to use this book / Meet the models 21
Chapter 2 Upper Body & Core
T-Raise 24
Chest Press 28
Squat to Shoulder Press 32
Split Stance Front Raise 36
Push-Up 40
Biceps Curl Crossover 44
Lat Pulldown 48
Triangle Push-Up 52
Pullover 56
Triceps Dip 60
Model feature: Simi Athwal 64
Wood Chop 66
V-Sit Oblique Rotation 70
Upright Pull 74
Bent-Over Row 78
Superhero (Lower Back Extension) 82
Upright Plank 86
Leg Drop 90
Dead Bug 94
Biceps Curl 98
Side Plank 102
Model feature: Thea Hill 106
Chapter 3 Lower Body & Cardio
Squat 110
Hip Thrust 114
Reverse Lunge 118
Wall Sit 122
Donkey Kick 126
Fast Feet 130
Deadlift 134
Lateral Leg Raise 138
Jab & Cross 142
Model feature: Jordan Herdman 146
Single-Leg Calf Raise 148
Squat Kick 152
Speed Skating 156
High Knees 160
Glute & Leg Extension 164
Burpee 168
Jumping Jack 172
Mountain Climber 176
Model feature: Faedragh Carpenter 180
Chapter 4 Stretch & Balance
Upper Back Stretch 184
Chest & Pectoral Stretch 188
Glute Medius Stretch 192
Oblique & Lat Stretch 196
Hip Flexor Stretch 200
Calf Stretch 204
Model feature: Taz Visram 208
Hamstring Stretch 210
Shoulder Stretch 214
Quad Stretch 218
Single-Leg Weight Pass 222
Single-Leg Arm Rotation 226
Airplane 230
Pendulum 234
Model feature: Rob Gosse 238
Chapter 5 Combinations, Intervals & Complexes
Interval Training 242
Multi-Action 244
Full-Body Complexes 246
Stretch & Balance Complexes 248
Upper Body / Lower Body / Core 249
Index 250
About the Author / Acknowledgments 256