Steve Haywood Health & Fitness

Foreword

Modern life can be tiring, both physically and mentally. This guide gives advice on simple yet effective steps you can take to enable you to stay alert and more efficient.

This workout is ideally suited to those who prefer not to use a gym, or those whose travels mean staying away from home. These exercises can be carried out in the comfort of your own bedroom.

I am confident you will feel the benefit of these guidelines once you have started to follow them.

Steve Haywood

This e-book is designed to aid those who are beginning to exercise, or who would like to maintain basic fitness whilst away from home. All of the exercises can be performed in the comfort of your own bedroom -space allowing. No equipment is required except practical clothing and footwear.

As with any exercise, always inform and consult with your GP or other hospital professionals before starting. A Physical Activity Readiness Questionnaire (PARQ) is available here.

Equipment Free Workout – Contents

Click the page title below to jump to the section of your choice:

1. What Should I Eat, and When
2. Hydration
3. Beginning Exercise
4. Core Stability
5. Strength Training
6. Balance & Proprioception – Introduction
7. Exercise in the Bedroom – Warm Ups
8. Balance & Proprioception – Exercises
9. Proprioception – Horizontal Balance
10. Exercises in the Bedroom – Lunges
11. Exercises in the Bedroom -Lunges & Squats
12. Exercises in the Bedroom -More Lunges
13. Exercises in the Bedroom -Calf Raise
14. Exercises in the Bedroom- Beginner Press Ups
15. Exercises in the Bedroom -Intermediate Press Ups
16. Exercises in the Bedroom -Advanced Press Ups
17. Exercises in the Bedroom -Abs
18. Exercises in the Bedroom -Core Training
19. Post-Workout Stretching – Legs
20. Post-Workout Stretching -Continued
21. Post-Workout Stretching -Back
22. Post-Workout Stretching -Upper Body
23. The Next Step – Taking it Forward

Whilst the information in this publication is believed to be accurate, neither the authors, nor the publisher will be responsible for any injury, losses, damages, actions, proceedings, claims, demands, expenses or costs (including legal costs or expenses) incurred or in any way arising out of following the exercises in this ebook.