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B-PHASE TWO-Basic Exercises & First Goals

Creating the correct foundations-Critical for success


·        Once you have recorded seven days of data, divide the total steps for the seven day period by 7 this will give your average daily total and your first "Goal"-achieve this number of steps each day for the next seven days.

NOTE: This amount is to be reviewed every 7 days. The only important factor is that you move and "aim" for the goal-it takes time. If it "feels" sustainable increase by a further 10 or 15%. Your lifestyle will dictate the maximum steps you can acheive in one week. Be realistic and keep the numbers achievable. NOTE: This total will have a limit and will not continue to increase

EXERCISES-target 2 times per week

The focus here is leg and core strengthening, these are the muscles you will using most during the early stages

We will begin slowly and increase gradually, this is both to the keep the goals acheivable, reduce the risk of injury and avoid over tiredness-all factors that will result in a break down in sustainability

AIR SQUAT-to chair or bench

  • Keep your feet at shoulder width apart and pointed slightly out.

  • When squatting, your hips will move down and back.

  • Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.

  • Initially, use a chair or bench and squat to a 70cm height, when you can complete 10 comfortably reduce to 60cm. Ultimately you want to reach a heigh of between 45 and 50cm

PRESS UP-to chair/bench

  • Initially, find a chair/bench approx 50cm tall,

  • place your knees 80cm from the base of the chair/bench. Place your hands on the chair/bench shoulder width apart. Your knees should be at a comfortable distance apart.

  • Inhale as you slowly lower your elbows to bring your chest toward the chair. Be sure to keep your core muscles contracted.

  • Pause for a second in the lowered position — your chest should slightly touch the chair/bench.

  • Exhale as you push up from the ground to your starting position.


·        Plan when you will perform these exercises and log them on your training plan

·        Continue to log your daily steps

·        complete the exercises in 15 minutes maximum.


·        Over work or over stretch

·        Delay your training until the end of the day or avoid all together


·        pre plan-chose your chair, get a training matt

At a Glance-What to expect:


Effort Required





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