Steve Haywood Health & Fitness

Foreword

This guide gives advice on more advanced steps that involve the use of basic equipment. These will not only enable you to stay alert and more efficient, but will increase your strength and core stability.

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

Please take the time to read all of the information given to you in this e-book as this will enable you to enjoy your workout safely.

If you do not own any of the basic equipment needed you can obtain them through a good sports equipment shop – or through this website.

It is quite simple to improve your life through exercise. It doesn’t have to be a burden, the secret is to carry out the program regularly.

I am confident that you will feel the benefits of these guideline once you have started to follow them.

All the best,

Steve Haywood

This e-book is designed to aid those who would like to maintain basic fitness away from the gym. 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.

Lounge About 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. Information on Equipment
5. Core Stability
6. Exercise in the Bedroom – Warm Ups
7. Balance & Proprioception – Exercises
8. Squats with Fitball
   
9. Squats with Fitball Single Leg
   
10. Isometric Wall Squat
    
11. Exercises in the Bedroom -Calf Raise
12. Abs work on the ball
    
13. Back extension on the ball
    
14. Plank on the ball
    
15. Jack Knife on ball
    
16. Press-Up on ball
17. Prone Roll-In
18. Fitball Roll-Out
19. Supine Ball Rotation
20. Press-Ups (Advanced)
21. Tricep Dips (Advanced)
22. Kneeling on the ball
    
23. Post-Workout Stretching – Legs & Abs
24. Post-Workout Stretching -Back
25. Post-Workout Stretching -Upper Body
26. 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.