Welcome to the third session in our series of six Young People’s workouts. This session will work all of the muscles in your upper body, getting your heart and lungs pumping at the same time to help you stay fit.
In this session there’s a short warm up, three sets of exercise, and a cool down and stretch section. You’ll need some space, a mat, water and 2 weighted objects for this session – you can use bottles filled with water if you don’t have dumbbells.
You can do this class as many times as you want – the more you do it the stronger you’ll get and the more energy you’ll have to do the things you love. Remember you should feel no pain when doing these exercises, so please stop if you do.
Put your abs and back muscles to work with this 20-minute session. Get ready for 4 3-minute blocks of core work with some short recoveries in between. In each block you’ll be doing 3 different exercises for 30 seconds each before cycling through them again:
Block 1 – leg raises, leg raised crunch...
Fan of dance music? Then you’ll love this 30-minute workout set to an EDM-style soundtrack. Raise your heart rate while improving your coordination as you work on moves such as the house step, b-boy and running man to 4 dance tracks, turning up the intensity as you go.
Target the whole body with small to medium weights to really hit that muscular endurance burn. You’ll be doing each exercise for 30 seconds – try to go for heavier weights in rounds 3 and 4 if you can:
Round 1 and 3 – squats, shoulder presses, tricep kickbacks, bicep curls, front lunges, side lun...