physical fitness program

Physical Fitness Merit Badge – Your Ultimate Guide in 2021

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Why Get Fit?

Physical fitness merit badge Active living and a healthy diet are fundamental to everyone’s general health, vitality, and quality of life. The imbalanced nature of modern-day living tends to encourage us into a poor diet and a sedentary lifestyle in which we have little motivation to be physically active.

Reasons To Get Into Shape

  • improved feeling of well-being
  • increased strength and flexibility
  • more stamina
  • reduced stress levels
  • lowered blood pressure
  • reduced cholesterol levels and a healthier heart
  • weight loss
  • better quality of sleep and alleviation of insomnia
  • slowing down of the aging process
  • lower risk of late-onset diabetes
  • relief of aches and pains
  • increased levels of energy
  • enhanced ability to recover from illness or injury
  • better posture
  • improved muscle tone
  • improved health

Time To Be Fit

Full lives should focus on the fact that we do not have time to be unfit and unhealthy! Man is an animal very recently in his history his entire existence was centered around some kind of physical effort. Nowadays with our reliance on technology and mechanization, we no longer need to be physically active to survive in the outside world.

get fit

Even in the short term, committing ourselves to a program of regular exercise can drastically improve our fitness levels. Increase our vitality to reduce insomnia.

Focus our minds and improve our ability to think clearly; regulate our appetite and encourage us to eat healthily; improve our circulation, breathing, posture, strength, flexibility, and stamina; and lift our mood and reduce stress.

In the long term, our muscles become more toned, we reduce our risk of disease, improve the way our bodies look and feel, and slow down the aging process.

Choosing A Fitness Regime

The best exercise program for any individual is a balanced system that covers all these areas.

Types of Exercise

(which develop strength and stamina and build muscle), (which helps develop flexibility and good muscle control they too can greatly improve strength).

fitness regime

If you don’t have the motivation to stretch on your own, why not enlist the help of a friend or enroll in a weekly class?

What are your reasons for getting fit?

Do you want to lose weight, gain weight, build muscle, tone up, be more active, fit into the clothes you wore two years ago?

Think about your personality type

  • Are you someone who prefers to choose one type of exercise and perfect that one technique, or do you get bored easily and would you be happier involving yourself in a range of different activities?
  • Does spending time surrounded by others motivate you, or do you prefer the idea of exercise as a solitary pastime?
  • Is your purpose of being active purely to have fun and find relaxation?

Choosing your activities and approach them to match your own preferences will make it far easier for you to maintain a long-term fitness plan.

Training The Body, Training The Mind

Getting fit is not simply about exercising our muscles. We stand a much better chance of success and of being able to stick with any program. If our minds are involved too.

Easy Targets

Just set yourself the goal of making small, simple changes and you will be amazed at the effect.

The chances are that if you’re at a stage where you are planning on committing to a new fitness regime, you are thinking about making changes to your life in other ways too – maybe even discovering a new you.

Be precise about the things you want to change – make a list of them – determine exactly what your ideals and your dreams are. Perhaps you are not feeling good about yourself or your body.

Listen To Your Body

And will allow you to increase gradually your levels of strength, stamina, flexibility, and vitality. Focus on doing the exercises correctly, breathing easily and keeping your body in alignment as you work.

Emotional Energy

We should remember that around 70 percent of our energy is purely emotional- the kind that manifests as hope resilience passion fun and enthusiasm. Staying fit and active provides a positive step towards achieving this.

physically fit

Healthy Eating

A nutritious and healthy dinner menu ideas is an essential part of any fitness plan. A personal nutrition diary will help you keep track.

healthy eating

In order for your body to function at its most efficient level, it requires quality fuel to sustain and nourish it. This means that you need to eat plenty of fresh fruit, vegetable soups and salads, low – fat dairy products, baked or steamed lean meat and fish, soy and tofu, nuts.

Avoid sugary foods as, after the initial boost, they will cause your blood sugar level to crash, leaving you feeling hungry and depleted. Choose fresh fruit, dried fruit, and nuts, raw vegetables, or a glass of fresh juice.


BELOW Always drink some water after exercising to counteract any dehydration.

healthy eating water

Eating For Fitness

Do EatEat Only In Moderation, Or Not At All
Fresh FruitRefined Flour
Fresh Vegetables, Especially Leafy Green VegetablesSugar, Sweets, Soda, and Puddings Made With Sugar
Whole Grains, Wholegrain BreadFried Foods
Lean Meats Or FishFull–Fat Dairy Foods
Raw, Steamed, And Baked FoodsCaffeine And Alcohol
Fruit Spreads Made With 100% Fruit (No Sugar)Fatty Meats
Skimmed Milk And Low-Fat Cheeses

Getting Started

fitness program running

How to Physical Fitness Exercises

Frequently, expectations of yourself are set too high and you can become easily disheartened and give up too quickly. One of the key elements is to go easy on yourself and recognize that in making the decision to commit to a fitness plan, you have already taken a big step.

Let go of any preconceived notions of what you ‘ought’ to be able to achieve, and you will be doing yourself an enormous favor. Remember, the only person you need to compare yourself to is you.

Forget those lycra-clad fit young things who appear to be constantly bubbling over with energy. This is your journey- honor it.

What does Do need?

Buy hand and leg weights if you wish or make do with items that you have around the house-cans of baked beans or soup can substitute for hand weight as can plastic milk cartons.

Leg weights can be made from plastic bags filled with dried peas or beans. A towel or scarf will substitute very well for a stretchy exercise band, where necessary.

Maintaining A Fitness Regime

Beginning a new exercise plan is easy-keeping it going is much more challenging. You will need to learn how to keep yourself motivated and stay positive. There are many techniques that can help you feel more motivated,

keeping an exercise diary or journal in which you log each session and can easily monitor the progress you are making changing or varying your exercise routine regularly to make sure that you don’t get bored.

Try giving yourself specific daily and weekly ‘fitness’ goals. These can be anything you like always make sure that your goals are easily within your reach.

Be patient with yourself and remember that it takes around 30 to 60 days to establish any new routine.

maintaining fitness regime

Training With A Friend

Teaming up with a fitness friend someone who will train with you is an excellent way to stay motivated as it reduces the temptation to miss any of your workout sessions.

skipping exercise

LEFT Exercise needn’t be unsociable-choose an activity that enables you to spend time with the family, too.

cycle exercise

Fitness For The Over-55 s

It’s never too late to start exercising.

fitness for the over 55 s

There is no reason why you shouldn’t be able to continue the same kinds of activities in your 50 s as those you did in your 20 s, 30 s, and 40 s. Join a dance class ( ballet, ballroom or Latin ), take some figure- skating lessons, or even enroll at the local golf club.

If you are starting an exercise program for the first time remember to work slowly and steadily and avoid pushing yourself too hard begin with. If you start to feel any discomfort or find yourself getting over-tired, stop immediately.

Upper Body Relax

This exercise is great for releasing tension and stiffness and improving flexibility in the neck, shoulder and back areas.

upper body relaxer

Sit on the floor with your legs crossed. Contract your abdominals and lengthen up through the spine. Place your right hand on the floor and lower your right ear toward your right shoulder. Hold for 3 or 4 breaths, trying to increase the stretch with each out a breath. Repeat the sequence 3-5 times.

Your Fitness Plan

For exercise to have any real, lasting effect, it needs to become as much a part of your daily routine as cleaning your teeth. Only an ongoing commitment to a regular routine of exercise will bring about lasting, positive changes to your level of fitness.

Getting Into The Habit

If you that other areas of your life are starting to interfere with your cardio coasting is detrimental to a fitness routine because refuse to give in and allow yourself to be pulled off-course, and definitely do not use those other areas as an excuse to neglect your program.

Find ways to create clear boundaries to protect your new fitness schedule. (for example, unplug the phone, switch off your mobile, explain to other family members that you are not to be interrupted for the duration of your routine, and even lock or obstruct the door, if necessary).

The Best Time To Physical Exercise?

A wide variety of movement activities are intended to reduce stress, expend energy, promote relaxation, provide enjoyment through social contact, and possibly promote the formation of biological opiates.

Running, jogging, lap swimming, walking, rope skipping, biking, stair climbing, and aerobic dancing workouts are all excellent ways to burn the energy produced by the stress response. Equipment needs and required skills vary. Three to four sessions per week lasting a half-hour per session are sufficient for most people.

Some say that the morning is the optimum exercise time, and others maintain that standing exercise should be done in the morning and horizontal exercise in the evening….. The best time is really the one that works for you and fits most easily into your schedule. Perhaps a relaxing evening session to help you unwind suits you, or maybe you would prefer an energizing early-morning regime to start your day?

Pencil Pointing

This simple exercise is good for stretching the spine, lifting the ribcage and toning the waistline. Stand against a wall, with a pencil in your right hand. reach up as high as you can and make a small pencil mark on the wall.

Practice this move every morning and evening. At the end of 20-30 days, you will find that the marks will have moved up 2-6 cms.

Stretching And Strengthening

The exercise described in this book is made up of a meat mixer of stretching and strengthening moves.

Going through the first set of repetitions of any moves without using weights is an excellent way to warm yourself up in preparation for the more intensive variation with the weights.


Try to curb any inappropriate competitive tendencies you might have. On your exercise program, the only person you need to compete with is yourself. Do not be tempted to make comparisons with other people around you and progress that they appear to be making.

Most of all, be kind to yourself and proud of the steps you have already taken. And remember, there is always time for improvement. Start with light weights and progress gradually to heavier ones.

physical fitness exercise

Warming Up and Cooling Down

A simple warm-up is essential to any exercise program and should never be avoided as it allows you to stretch and mobilize the body gently in preparation for the more demanding exercise to come.

Warming up cooling down

A cooling-down period, in the end, will help avoid muscle strain or injury.

Rolling Down

Stand with your feet help-width apart, arms by your sides. Relax your shoulders.

warming up and cooling down

Shoulder Shrugs

Stand with your feet hip-width apart and inhale as you raise your shoulders up as high you can.

shoulder shrugs


Stand with your feet hip-width apart, arms by your sides. Soften (slightly bend) your knees and relax your shoulders.

Focus your eyes straight in front of you. Contract your abdominals and exhale as you rise slowly up onto your toes (avoid letting your ankles collapse out to the sides). Repeat 5 times to start with, gradually increasing to 10.

Hamstring Stretch (Standing)

Take a big step forward with your right foot, keeping your feet parallel. Hold on to a solid surface to help you balance, if necessary.

Slowly bend your right knee and straighten your back leg, keeping your heel on the floor and creating a stretch through your hamstring muscle.

hamstring stretch

Breathing And Posture

Good posture and breathing are essential to our feeling of well-being and our ability to function properly.

Taking the time to correct our posture and breathing at the start of any exercise routine brings our attention back into our bodies, helps us think more clearly, perform more efficiently and feel energized and more alive.

Rhythmic Breathing

rhythmic breathing
  • Lie on your back, arms at your sides, knees raised, feet flat on the floor hip-width apart. Inhale.
  •  Exhale and contract your abdominals, raising your shoulders upwards away from the floor and allowing your arms to lift Inhale.

Keeping the abdominals contracted, breathe out in 5 short breaths and ‘pulse’ with your hands. (pressing your palms slightly down towards the floor with each out-breath).

Avoid hunching your shoulders-keep them dropped down, away from your ears. Release and lower back to the starting position.

Improving Your Posture

  • Stand with your feet parallel, hip-width apart, arms by your sides.
  • Breathing normally, start at your feet and slowly take your attention up through your body, from your toes right to the top of your head.
  • Notice any places of tension and try to relax and let go.
  • Relax your shoulders, allowing them to drop down away from your ear (avoid rounding them forwards or forcing them back).
improving your posture

Thoracic Breathing

  • Sit or stand with your feet parallel, hip-width apart. Place your hands on your ribs, middle fingers touching.
  • Drop your shoulders down away from your ears and draw your shoulder blades down into your back very slightly.
  • Keeping your chest relaxed, breathe into your lower rib cage and back.
  • As you breathe, allow your rib cage to expand outwards to the sides, back and front.
  • Exhale and allow the rib cage to relax, bringing your hands back to the starting position. Repeat 5 times, trying to increase the movement of the ribs each time.
  • Gradually increase the number of repetitions to 10 (or more, if you prefer).

20- Day Fitness Programme -1

Ideally, you would exercise a little each day, alternating between your cardiovascular exercise and activities (walking, running, cycling) one day and a stretching session the next.

Experiment with the exercises over the next few pages and choose a few to do for each session (allow yourself 20-35 minutes to start with and gradually build to 35-45 minutes)


Contract your abdominals, stand up tall and step up onto the bottom stair ( or a step) with your right foot followed by your left. Push down with the front foot to bring you up, and just let the back leg come up to join it.

Repeat for 2-5 minutes, alternating the leading foot each time. keep your abdominals contract and get into a rhythm as you step.

step ups

Calf Raises

Stand on the stair or step with your feet together, the balls of your feet on the edge of the stair.

calf raises

Army Curl-Ups

To strengthen your abdominals, try some curl-ups. Lie on your back, with your knees bent, feet flat on the floor, and your arms crossed over your chest.

curl ups scaled

Reverse Curl Up

Lie on your back with your knees bent and your heels as close as possible to your buttocks, feet flat on the floor.

reverse curl ups

Contract your abdominals and slowly bring your knees towards your chest as far as possible, allowing your feet and your buttocks to rise up off the floor.

Keeping the abdominals contracted, lower your knees back down. repeat 5-10 times, increasing to 20.

Waist Twist

Stand with your legs hip-width apart, feet parallel. raise your arms to just below shoulder level, with one forearm resting on top of the other. Keep your shoulders relaxed. breathe out and twist round to the left. keeping your hips facing forward.

Walking Lunges

As you step back, raising yourself out of the lunge, immediately step forward with the other leg and lunge again.

Repeat 10 times, gradually increasing to 20. Keep lengthening along your spine as you work (avoid leaning forward) and relax your shoulders.

Heel Kicks

Lie face down with your face resting on your arms, your palms on the floor. Bend your right knee bringing your foot up towards the ceiling keeping your thigh resting on the floor.

Inhale, contract the abdominals and exhale, kicking the right heel towards the right buttock. Repeat 5-10 times on each side.

Side Bends (Standing)

Standing with your feet hip-width apart, raise your arms over your head, crossing your arms and grasping each elbow with the opposite hand.

Contract your abdominals, keep your shoulders relaxed, lift up through the waist and slowly bend over to the right. Slowly return to center and repeat on the other side. Repeat the sequence 10 times.

Biceps Curls

Do 2-3 sets of lifts, resting for 60 seconds between each set.

biceps curls

Single-Arm Lifts

Repeat for 10 lifts on each side. Do 2-3 sets of lifts, resting for 60 seconds between each set.


Lie on your back with your legs raised and your knees slightly bent, hands resting lightly behind your ears. Start with 2 sets of 10 repetitions for each side, gradually increasing to 20. Repeat the sequence on alternate days.

Back Extension

Lie face down on the floor, hands directly below your face. Contract your abdominals and raise your chest a few centimeters off the floor, keeping your forearms resting on the floor to support your body.

Press Up (Option 1)

press up

Press Up (Option 2)

press up option

Slowly raise and lower 5-10 times keeping the movement slow and controlled.

Leg Stretch

Lie on the floor with your knees raised. Slowly extend the right leg away from you along the ground, keeping your hips level and creating a stretch right through the leg.

Inhale and bring the leg back to the center. Repeat 10 times using alternate legs. Keep the abdominals contracted throughout.

20- Day Fitness Program 2

By now you are 20 days into your fitness program and are probably starting to notice some changes. If you have been exercising regularly your levels of fitness, strength, stamina, and flexibility will have improved and you will be ready to move on to the next phase.

Cardiovascular Exercise

The aim of cardiovascular (aerobic) exercise is to raise your heart rate, get your muscles working, get your blood pumping and increase your breathing. (For more information cardiovascular disease treatment see details)

As a rough guide, many exercises uses a system whereby you find your maximum heart rate (MHR) by taking 220 bpm (beats per minute) and subtracting your age (220-40=180 bpm).

Any exercise that raises your heart rate increases your breathing and causes you to start to break into a sweat is a cardio-type exercise running brisk walking cycling dancing or aerobics classes.

Start with 15-20 minute sessions and gradually increase, by one minute at a time, aiming at a total time of 60-75 minutes per week. Switch between cardio sessions one day and strengthening and toning exercise sessions the next.

Curls Ab Exercise

abdominal curls

Lie on your back with your knees raised, feet flat on the floor. Cross your arms over your chest. Don’t try to lift up too much, and use the abdominals to control the movement. Inhale as you release back down to the floor, again keeping the abdominal control.

Oblique Stomach Curls

Contract your abdominals, exhale and curl your head, neck and shoulders away from the floor, aiming your left elbow towards your right knee.

Keep contracting the abdominals as you inhale and lower yourself back down. Repeat the sequence for the other side.

Oblique curls

Push Up (Women)

Lie face down on the floor, hands placed wide, in line with your shoulders. Bring yourself up onto your hands and knees, arms straight. Contract your abdominals.

Exhale and slowly lower your upper body to the floor, as you bend your arms, taking your elbows out to the sides. Inhale as you bring yourself back up, keeping the abdominals contracted and the back lengthened.

push ups women

Push Up (Men)

Push up men

Follow the instructions for the women’s sequence straightening your legs and raising your knees up off the floor. Keep your back in a straight line as you lower and raise, avoiding dropping at the hips.


If you want more of a challenge bring your hands in closer together and/or elevate your feet (place them on a small box or stool make sure that it will not slip from under you).


If you do not, you risk injury and will suffer from tight calves and hamstrings. To prepare for running, begin with several (3-6) brisk walking sessions.

Now you, are ready to instigate the ‘lamppost technique’: begin by walking briskly from one lamppost to the next. Continue with this system for the duration of your run-walking for 2 lampposts, jogging for 1, etc.


Stand with your feet 60 cm apart, feet turned slightly outward (in a ’10 to 2’ position). Keeping your back straight and your shoulders in line with your hips (avoid leaning forward or back), squeeze your buttocks and slowly bend your legs, keeping your knees in line with your feet.

Lower yourself as far as you can and hold for a slow count of 5. Release back to standing. Repeat 5 times, gradually increasing to 10 repetitions as you build up strength.

If you need something to help you balance hold on to a solid surface make sure that you keep your body in alignment.



Stand with your feet hip-width apart, legs straight, arms by your sides. Breathe in and slowly rise back to standing. Repeat 10 times, resting in between.

One Arm Lift

You need only one hand weight for this exercise: if you are not using weights, clench your hand into a loose fist. Stand with your feet hip-width apart, knees slightly bent, your left hand resting on your left knee, or on the seat of a chair.

Keeping your back as straight as possible, contract your abdominals and exhale as you slowly raise your right arm, pulling your shoulder blades in together and keeping your elbow into your waist. Inhale as you bend your elbow and lower your arm.

Tricep Extension

Sit with your feet flat on the ground and your back straight, shoulders dropped. Take a hand weight in your right hand and straighten your arm up to the ceiling.

Using your left hand to keep your upper arm steady, contract your abdominals and exhale as you slowly lower the weight down behind your head.

Inhale and slowly raise your arm back up. Switch hands and repeat the sequence for the other side.

Seated Fly

Sit on the edge of the chair with your feet hip-width apart, arms (a weight in each hand) hanging by your sides. Bend forward slightly. Contract your abdominals and drop your shoulders.

Exhale and lift your arms straight out to the sides, pulling your shoulder blades in together. Release.

Hallelujah Handshake

This unusual exercise is excellent for reducing excess flesh at the backs of the upper arms. Sit or stand with your hands outstretched above you, abdominals contracted.

Chest Expander

Stand with your feet hip-width apart. Lace your fingers behind you and bring your arms up and over your head, bending forward with your body and keeping your legs and arms straight ( knees soft, to protect your lower back).

Sideways Flex

Stand with your feet hip-width apart, arms above your head, hands pointing straight up to the ceiling.

Contract the abdominals, exhale and extend your left arm over your head, lengthening up out of the waist and taking the body over to the right. Inhale as you return to the center. Repeat the sequence 10 times.


For Slightly Different Stretch, or if this exercise is too difficult for you at this stage, place your left hand on your hip and curve your right arm over your head as you bend over to the left. Keep your back straight and your abdominals contracted.


Lie on your back with your knees raised. Contract your abdominals and exhale, peeling your spine off the floor a short distance, starting with the tailbone.

Repeat several more times, to a total of 10-15 repeats. Control the entire move using the abdominals, keeping the movement slow and smooth throughout.


For the over -55 s or those who need to build strength in their abdominals. Lie on your back with both knees bent.

Contract your abdominals, exhale and raise your right knee up towards your chest, keeping your leg bent. Inhale as you lower it back down. Repeat for the left leg. Repeat the sequence 10-20 times.

Leg Increase Side

Lie on your back with your left knee bent and your right leg extended away from you, arms by your sides.

Contract your abdominals, exhale and slowly raise your right leg straight up to the ceiling.

Inhale as you lower it back down, keeping it a few centimeters above the floor. Raise and lift 10-20 times on each side.

Leg Lift Exercise

To start with, practice all these exercises without ankle weights

  • Lie on your left side with your left knee bent and your right leg stretched away from you. Rest your head on your left arm, bend your right elbow and place your right hand in front of your chest for support. Inhale and release. Repeat 10 times.
  • Raise and lower the left leg. Repeat 20 times.

Change your position and repeat the entire sequence for the other side.

20- Day Fitness Programme-3

Forty days into your routine and your metabolism will be revved up and raring to go.

Toe Balance

Stand facing a wall, with your toes approximately 30 cm away from the wall. Place your hands lightly on the wall to help you balance, if necessary. Slowly raise your heels off the floor, rolling up through your feet onto your toes.

Hip Opening Tips

Lie on your left side with your head resting on your left arm. Place your right hand in front of your chest to stabilize you, and bend your knees, keeping your feet in line with your tailbone.

Inhale, contract your abdominals and as you exhale raise the uppermost knee, keeping the feet together. Inhale and release the knee back down.

Repeat 5-10 times on each side, completing 2 sets, resting roe 30 seconds between each set. As you advance, lift the lower knee up from the ground too as you raise up.

hip openings


Position yourself in a ‘box’ position on your hands and knees. Contract your abdominals and relax your shoulders. Release and repeat for the other side. Repeat 10-20 times on each side.


For the over-55s, or anyone having difficulty with the above position.

Arm Openings

  • 1 Lie on your back with your knees raised, a weight in each hand, your arms held straight up ( elbows soft), palms facing inwards.
  • Contract your abdominals, exhale and open your arms slowly out to the sides not all the way to the floor. Inhale as you raise them back to the center.
  • 2 Hold your arms straight up, palms facing away from you.

Wing Stretch

Sit in a chair with your back supported and feet flat on the floor. Extend your arms out in front of you palms downward a weight in each hand.

Make sure your shoulders stay as relaxed as possible. Inhale and bring your arms back to the center.


For the over-55s- rotated arm circles, this deceptively simple exercise is excellent for toning the shoulders and the upper arms and opening out the chest. Raise your straight out to the sides at shoulder level, palms facing upwards. Rest for 30 seconds and repeat.

Spine Twists

Sit on the floor with your knees bent and your feet flat on the ground. hold your arms straight out at shoulder level. ( If you feel any pressure in your lower back, raise yourself up slightly).

Reverse Arm Lift

reverse arm lift

Stand with your feet hip-width apart, knees slightly bent, a weight in each hand. Contract your abdominals and lean forwards, keeping your back straight.

Keep your shoulders down away from your ears. Inhale as you bend your elbows and bring your arms back to the starting position.

Reverse Fly Lift

Stand with your feet hip-width apart, knees slightly bent. Exhale and slowly lift your arms out to the sides at shoulder height, elbows soft. Inhale and lower, controlling the movement.

Leg Circles

Lie on your back with your knees bent, arms by your sides. Extend your right leg up towards the ceiling (the higher your leg the easier this exercise will be: lower your leg towards the floor for a more challenging exercise).

As you circle, lengthen the leg out of the hip joint, keeping the opposite leg steady throughout. Repeat for the other leg. Repeat the entire sequence 3-5 times.

Double Leg Lift

Lie on your right side with your head resting on your right arm legs extended away from your knees and feet together. Contract your abdominals, exhale and raise your legs, keeping your hips level and your waist lifted away from the floor.

Inhale as you release back down do not take your legs all the way to the floor. Repeat on the other side.

Ideas For Activities

Now You are Becoming more and more active you might like to think of taking up an activity (or several). Now’s your chance-remember, it’s never too late…

AbseilingBody Popping, jazz.Skiing
AerobicsDance CombatSquash
Baseball, SoftballHang Gliding Tai Chi
Basketball Hiking Tennis
Body CombatHorseridingTrampolining
CheerleadingMartial arts-Karate, Tai Quando,Water fitness-Aquaerobics, aqua
Circus SkillsAikido.Fitness, Diving…
CricketPilatesWater sports – Sailing, Water – Skiing,
Dance-ballet, line dancing, LatinPotholingBody surfing, Scuba diving.
Ballroom, jive, hip-hop, Street,Rock ClimbingYoga

Wall Squats

Stand with your back against a wall or door with your feet parallel, hip-width apart, 30 cm from the wall. Slowly slide down the wall to a sitting position, with your knees at right-angles, and hold for a slow count of 10.

Release and slide back up to standing. Repeat 5 times. As you build up your strength, gradually increase the count to 20 and, if possible, to 30.

Lunge Stretch

Lower and lunge slowly forwards over your right foot as far as you can, aiming for your knee to be at a right-angle.

Keep your left leg straight avoid locking your knee. Return to center and repeat for the other side. Repeat 5 times on each side. Stop immediately if you feel any strain in either of your knees.

Prayer Pose

Kneel on all fours, with your knees directly below your hips and your hands below your shoulders. Lower yourself back, sitting back on your forehead on the floor.

Hold for 5 to 10 breaths (or longer if you prefer), using each out-breath to let go of a little more tension.

Downward Dog

Position yourself with your hands and feet on the floor, feet hip-width apart and hands shoulder-width apart, fingers spread wide.

Lean your weight forward onto your hands slightly and press your heels to the floor to a count of 5, keeping your legs straight. Release. Repeat 10 times.

Hamstring Stretch

Lie on your back with your knees raised, feet flat on the floor .raise tour right knee extending your leg up towards the ceiling.

Place your hands around your right thigh contract your abdominals exhale and gently draw the thigh in towards your chest.

Inhale and release. Repeat 10 times, trying to increase the stretch with each out-breath. Lower the right leg. Repeat for the left leg.

Quick Reference Exercise Plans

Alternate these suggested exercise routines with your cardio workouts – brisk walking, running and cycling.

The time you have available will determine the number of exercises you will be able to perform.

Try to cover all the exercises each week be creative and adapt the routines as you wish.

Warming Up And Cooling Down

rolling downshoulder circles
shoulder shrugschest opener
balancehamstring stretch

20 – Day Exercise Plan-1,2,3

Routine 1Routine 2Routine 3Routine 4
Step-UpsStep-UpsCalf raisesStep-Ups
Calf RaisesCalf RaisesCurl UpsCurl Ups
Curl UpsCurl UpsReverse Curl UpsReverse Curl Ups
Pelvic Tilt Pelvic Tilt Pelvic Tilt Waist twist
Waist twist Waist twist CatWalking Lunges
Heel Kicks Heel Kicks Arm Circles Heel Kicks
CatArm CirclesBiceps CurlsBack Extension
Arm CirclesBicep CurlsSingle Arm LiftsLeg Stretch
Back Extension Back Extension CyclingGlute Squeeze
Glute Squeeze Leg Stretch Glute Squeeze Pillow Squeeze
Pillow Squeeze Pillow Squeeze Hamstring Stretch Hamstring Stretch
Routine 1 Routine 2 Routine 3
Routine 4
Abdominal Curls Abdominal Curls Abdominal Curls Push Up
Oblique Curls Oblique Curls Oblique Curls
Push Up Squats Push Up Lunges
SquatsOne – Arm LiftSquatsOne – Arm Lift
LungesSeated Fly Tricep ExtensionSeated Fly
One -Arm Lift Tricep Extension Bridge Hallelujah Handshake
Sideways Flex Hallelujah Handshake Sideways Flex Chest Expander
Bridge Chest Expander Leg RaisesSideways Flex
Leg RaisesLeg Lift Sequence Leg Lift Sequence Bridge
Routine 1 Routine 2 Routine 3 Routine 4
Toe BalanceToe BalanceHip OpeningsHip Openings
Hip OpeningsSwimmingArm OpeningsSwimming
SwimmingWing StretchWalking LegsWing Stretch
Arm OpeningsChest PressSpine TwistsChest Press
Walking LegsSpine TwistsReverse Arm LiftWalking Legs
Spine TwistsReverse Arm LiftReverse Fly LiftLunge Stretch
Leg CirclesReverse Fly LiftLeg CirclesWall Squats
Lunge StretchDouble – Leg LiftDouble – Leg LiftDownward Dog
Downward DogHamstring StretchPrayer PoseHamstring Stretch

Keeping Track of Your Progress

Keeping track of your progress can help you to stay focused on your fitness plan and motivated over the longer-term.

A positive and effective way of doing this is to learn to act as your own personal trainer. Here are a few pointers to show how you can achieve this for yourself.

Finding Time

If necessary, short bursts of activity can be sufficient to keep you active and fit. Be creative in finding ways to establish exercise sessions within your schedule, no matter how busy you are.

Plan A on a particular day could be a session in the gym with 35 minutes on the treadmill, followed by 20 minutes of toning exercises on the resistance machines;

Be Ready For Anything

If you can, get into the habit of always carrying some gym clothes or a pair of trainers with you. That way you will always be ready to exercise if the opportunity arises.

Ring The Changes

Avoid getting bored or stuck in a rut by constantly making changes to your exercise routine- alter the order in which you carry out your exercises, vary the length of your sessions, replace some of the exercises entirely.

It is much more interesting to do slightly different exercises each time- sticking to exactly the same routine all the time is bound to result in boredom.

running on treadmill

Legs And Thighs

If you want to firm and tone your legs, make sure you do some kind of leg exercise every day. Some of the best moves for toning your thighs are squats lunges and leg lifts. To firm your buttocks, add in the bridge and the glute squeeze.

Waist And Stomach

To tone the stomach and slim the waistline, focus on exercises for the abdominals and obliques ( the muscles that run across the abdominals area). These include abdominals curls oblique curls waist twist.

A very easy effective exercise that can be done anywhere and at any time is simply to pull your navel in towards your spine hold for a few seconds and release.

Do 5 repetitions you remember- every hour throughout the day if possible. You’ll be amazed at the difference.

Buttock Walk

This is an easy exercise to help trim your bottom.Sit on the floor with your legs straight out in front of you and hold your arms in front of you at just below shoulder height ( rest your forearms one on top of the other if you like). Practice this every day, if possible.

Arms And Upper Body

Using free weights is an excellent way to tone and strengthen the arms and upper body. Practice the various arm circles and arm lifts along with chest press chest opener hallelujah handshake arm circles push up biceps curls and tricep extension.


Exercising to strengthen the back and stretching to release any tension can greatly help to relieve this problem. After the 30- week mark, avoid any leg movements that require you to extend the leg to the side, opening out the hip joint.

Head and neck exercise and shoulder and arm circles will help release tension and improve posture. or those with intense jerky movements, are to be avoided as they risk causing damage to the joints.

Simply squeeze with the muscles of the pelvic floor, as if stopping the flow of urine, and hold for a few seconds. Repeat throughout the day, aiming at holding the squeeze for 10 seconds at a time.

running pregnant


Supporting the front foot helps you to ease gently into the stretch.

Physical Fitness Tips Avoid Pregnancy

Intense Stretching Or Resistance Exercises Using WeightsAny Contact Sports (football, wrestling)
Scuba diving,water0skiing, diving and jumping intoAny Strenuous Exercises That Raises Your Hear beat Above
Pools, Or Any Other High – Impact Exercise With Rapid,140 Beats Per Minute
Jerky MovementsIn Later Pregnancy (from 30 weeks onwards), Avoid
SprintingExercising Lying on Your Back, Or Any Movements That
Cycling in Racing PositionRequire you To Extend The Hip Joints (e.g.squats)

Nutrition and Fitness Diaries

Use these blank templates to create personalized nutrition and fitness diaries that will enable you to pinpoint your goals keep track of your progress and stay motivated as you work through your chosen program.

Nutrition Diary

Other Drinks

Fitness Diary

  • 1 Monthly Goal
  • 2 Weekly Goal
  • 3 Daily Goal


Aerobic ExerciseTimeRepsOther ExerciseTimeRepsProgress

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