What to do:
Day 1 – complete the exercise for 30 seconds, rest for 10 seconds, then repeat twice more.
Day 2 – Do the 2nd exercise in the same way as day 1. Rest for 20 seconds and repeat day one’s exercise.
Continue adding on an exercise each day. By day 8 you should be able to get through the entire routine without stopping.
Goodluck!
Great for: legs, bottom and core.
Ensure that you tighten your stomach muscles to work your core.
Great for: bottom, legs and core.
This isn’t a physie lunge! Turn your feet forward.
Great for: chest, upper arms, shoulders and core.
Keep your neck in line with your spine throughout.
Day 4 – Mountain Climbers
Great for: bottom, legs, rear upper arms, core and shoulders.
Your body should be in a straight line from your head to toes.
Day 5 – Prone Y
Great for: back and shoulders.
Engage your bottom and upper back but ensure the movement and lift comes from your arms.
Great for: core.
A strong core is essential!
Great for: Core, rear upper arms and core.
Don’t let your back drop or arch.
Tip of the week
Kicks Kicks must be executed by raising and lowering the working leg with control. The body must remain
Physie Hacks!
Here is a weekly series to help you perfect some key Physie positions. Watch the video to see
HEIDI BOARDMAN PERFORMING ART GALLERY
Photography: Heidi Boardman
DID YOU KNOW…
During the Second World War, BJP gave intensive fitness training to army recruits for 3-4 weeks on board
5 mins with Ariana
My life as a Physie girl in 5 words is ….. Fun, friends, caring teachers, learning, rememberable! The best