Week 1 - Human Upgrade

1. Fitness Test Explained

Fitness Test

Day 1 – Tabata

Spend a few minutes warming up (jog on the spot, round the garden. up and down the stairs…)

**Then it’s 20 seconds of each exercise followed by 10 seconds rest x 8 for each of 3 rounds**

Nothing to keep track of for now, just follow along with the exercises (unless of course you want to!)

Round 1 Chair squat / full squat
Round 2 Down dog into cobra / swan dive
Round 3 Curtsey lunges**

Next week you’ll be keeping track of how many you do in each round, during your 10 seconds rest…

Don’t forget to stretch at the end.

Day 2 – Stretch

Recover from your Tabata session, reduce aches and muscle soreness, by stretching out and allow your muscles to return to their normal PH balance (removing lactic acid) As part of a balanced fitness programme, stretch is a vital recovery component – and will prepare you for what’s to come.

Join in with physiotherapist and biomechanics expert Amy in this session designed especially for The Human Upgrade.

Day 3 – Barre Ballet Workout

12-Week Fitness Challenge.

This workout is designed to challenge your core in a very different way to other workouts.

Bum, Abs, Legs, Arms, and Back work to strengthen and tone.
Balance, coordination, and posture improve as we use the basics of ballet to burn fat and even increase bone density!

You need no dance experience – I’ll show you what to do

– and if you’ve danced before – you’re going to love it.

Don’t forget your sweaty selfie to show us how you got on
(extra points for a lovely arm line!)

Day 4 – Legs, Bums & Tums Circuit

Follow along with the video and do as many as you can of each exercise.
Don’t worry if you can’t do as many as the video.
From next week you will do it in your own time (we will explain at the time)
For now – do your best to follow along and move on to the next exercise however many you have managed of each one.