BODYWEIGHTEXERCISE

a guide for first responders and families

PROGRAMS

Body Weight Exercise Programs

AWAKEN YOUR BODY! EXERCISES FOR YOU AND YOUR FAMILY

Using exercise as a skill and strategy to manage ill health or preventmental health conditions is key. Exercise is a strategy that helpsmanage stress, pain, anxiety, depression, improve socialisation,develop routine, can create a sense of self-efficacy, achievement, andskill mastery.

So why not use what you have on hand... your body! You don't needfancy gear, specialised equipment or a gym membership to startmoving your body to help manage your mood and wellbeing. Find aseries of exercise programs below to exercise anywhere, any time.

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The information regarding the exercise and programs in these guides is of a generalnature only. You should consult a health professional before starting an exercise

program to determine if it is safe for you. If you have an injury please seekassistance from a medical professional.

SET ONE SET TWO

EXERCISE PROGRAM ONE: LOW IMPACT BODY WEIGHT

4 Exercises – 4 rounds – 30 seconds each then rest 1min

1a. Raised Push ups

1b. Triceps Dips

1c. Hip Thruster

1d. Bulgarian Split Squat

2a. Slide Tuck Ins

2b. Sumo Squat

2c. Side Plank Lift up

2d. Single Leg Dead Lift

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EXERCISE PROGRAM TWO: LOW IMPACT BODY WEIGHT

3 Exercises – 4 rounds – 45 seconds work 15 sec rest

1. Lateral Lunge

2. Half Burpee

3. Frog Squats

3A. Inch Worm Push up

1. Kick Sits

2. Tuck Crunches

2C. Mountain Climber

3B. Squat X Jump

3C. Triceps Push Up

EXERCISE PROGRAM THREE: LOW IMPACT BODY WEIGHT

8 Exercises – 4 rounds – 30 seconds each then rest 1min

Push Back Push ups

A Frame Push Up

Skater lunge

Single leg stand up Oblique Crunch

Reverse plank toe touch

High Knee Running

Running glute bridge

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Circuit30 seconds on

8 Exercises1 min rest

Repeat 3-4 x

SET ONE SET TWO

EXERCISE PROGRAM FOUR: LOW IMPACT BODY WEIGHT

4 Exercises – 4 rounds – 45 seconds on/ 15 sec rest

1a. Commando - mountain climber x4

1b. Alt Jack Knife

1c. Hamstring Slides

1d. Squat Jumps

2a. Around the world Lunges

2b. Reverse Burpee

2c. Push up Shoulder Tap

2d. Triceps Push up

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EXERCISE PROGRAM FIVE: FULL BODY

4 stations - 3 exercises – 3 rounds – 40 seconds work ,rest after round

1A. Lunge with knee drive

1B. Pulse squats

1C. Sumo squat jump in and out

3A. Commando push up

2A. Kick Sits

2B. Toe Touch

2C. Cycle crunches

3B. Triceps dips

3C. T push ups

4A.90/90 bear crawls

4B. Squat twist Jump

4C. Half Hindu

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Heel Taps

Bunny Hops

Bulgarian lunge hop

Hamstring slides Quad Hinges

Wide V snaps

Squat jump

Russian Twists

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Circuit30 seconds on

8 Exercises1 min rest

Repeat 3-4 x

EXERCISE PROGRAM SIX: LEG & AB BURNER

8 Exercises – 4 rounds – 30 seconds each then rest 1min

Push Back Push up

A Frame Push ups

Kick Sit

Oblique Crunch Side Plank Crunch

Push up A Toe Touch

Bridge Toe Touch

Knee Triceps Push Ups

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Circuit30 seconds on

8 Exercises1 min rest

Repeat 3-4 x

EXERCISE PROGRAM SEVEN: UPPER BODY & AB BURNER

8 Exercises – 4 rounds – 30 seconds each then rest 1min

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1A. Cossack Lunges

1B. RDL

1C. Skater Lunge

3A. Squat Tuck Jumps

2A. Plank Tuck Slides

2B. Leg Lowers

2C. Side Plank Rotation

3B. Glute Bridge Running

3C. Leg Lifts over weight

4A.Reverse Plank Lifts

4B. Mountain climber Leg ext

4C. Back extension Shoulder Rot

EXERCISE PROGRAM EIGHT: FULL BODY

4 stations - 3 exercises – 3 rounds – 40 seconds work ,rest after round

We support the mental health and wellbeing of first responders and

their families - people who protectand care for our community.