Workout: Health for life

Use your own body weight, fixed resistance machines and cardiovascular equipment to engage all areas of the body. Overall health will improve over time, building strength, muscular endurance and cardiovascular fitness.

What you'll need: Rowing machine, shoulder press

How to perform the exercises

Steps

Warm up

• Squat (30 seconds)
• Reverse lunge reach back (30 seconds)
• Wide-hands push up (30 seconds)
• Mountain climbers (30 seconds)
• Walking high knees (30 seconds)

4 x sets (20 seconds rest between sets)

• Suitcase squats (15 reps)
• Cable row standing (15 reps)
• Dumbbell shoulder press (15 reps)
• Hip raise (15 reps)
• Wide-hands push up (15 reps)
• Sprint (1500 metres)

Cool down

• Jog (360 seconds)
• Thoracic rotation (30 seconds)
• Cat camel (30 seconds)
• Hamstring stretch (30 seconds)
• Lying glute stretch (30 seconds)
• Side hip and quad stretch (30 seconds)
• Straight leg calf stretch (30 seconds)
• Standing IT band stretch (30 seconds)