In this short presentation you will learn the top best exercises for anyone to do to get fit at your home. All you need is a mat and a step to perform all of the five exercises. Visit our Website: http://www.init2win.co.uk Twitter: https://twitter.com/know_your_game_

1. Top Exercises To Get Fit At Home
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2. 1) One Legged Squats
One legged squats are a brilliant exercise
for strengthening your Legs, Core and
Pelvis.
Do two sets of ten on each leg and work
towards two sets of fifteen on each leg
every other day.
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3. 1) One Legged Squats
Starting
upright
position.
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Bend one
knee and
start to squat
on the
opposite leg.
Start to
bend
down
through
the
ankle, kne
e and
hip, while
keeping
an upright
posture.

4. 1) One Legged Squats
When
straightening
up after a
squat keep
your pelvis
level.
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5. 2) Lunges
Lunges are a fantastic exercise for
strengthening your Legs and Core. This is
because they use all the muscles in the leg
and pelvis.
Do two sets of fifteen and progress by not
doing more than 10% extra a day.
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6. 2) Lunges
Take a long
stride and
lunge onto
your right
leg. Make
sure you
bend your
ankle, knee
and hip.
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Try and
keep your
knee
above your
foot.

7. 2) Lunges
Place all of
your weight
onto your
right leg and
straighten
your ankle,
knee and
hip.
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8. 3) Bridges
Bridges are a good exercise for
strengthening your Core.
Do three sets of five repetitions a day.
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9. 3) Bridges
Lay on your back and make sure
your heal is on the floor and your
toes are off.
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Raise your self up until you are at
least level or your hips are extended
slightly. Stay in this position for at
least five seconds.

10. 3) Bridges
Come down slowly and rest for 2
seconds then repeat.
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11. 3) Bridges (advanced)
Lay on your back and make sure
your heal is on the floor and your
toes are off.
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Raise your self up until you are at
least level or your hips are extended
slightly. Straighten one leg and keep
parallel with opposite thigh Stay in
this position for at least five
seconds.

12. 3) Bridges (advanced)
Come down slowly and rest for 2
seconds then repeat.
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13. 4) Side Bridges
Side Bridges are a excellent exercise for
strengthening your whole body core and
back.
Do three to five sets of five repetitions
everyday.
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14. 4) Side Bridges
Lay on your side and place your
elbow under your shoulder, bend
your hips and knees.
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Raise your self up as high as you
can while keeping your knees
together. Hold for five to ten
seconds.

15. 4) Side Bridges
Lower your self down wait for
two seconds then repeat.
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16. 5) Step Ups
Step ups are a fantastic exercise for
strengthening your legs, core and it will
improve your fitness the most compared to
the other exercises.
Do two to three sets of ten repetitions
every day.
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17. 5) Step Ups
Stand in
front of a ten
inch step.
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Raise
yourself off
the ground
by placing
one foot on
the step.
Push your
self until
you are
standing
upright.

18. 5) Step Ups
Come down
on the same
leg and
maintain a
good posture.
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Then repeat.

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