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  |  The Shape Up Challenge  |  The Shape Up Challenge  |  The Shape Up Challenge: Exercise at home
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Some surprising facts from the Colonel

The Shape Up Challenge: Exercise at home

Before you start please read The Shape Up Challenge: Fitness guidelines

Calf stretch

calf stretchStand facing a wall with your right foot close to the wall and your right knee bent. Place your hands flat against the wall at shoulder height. Now stretch your left leg out behind you as far as it will go without lifting your toes or heel off the floor and lean towards the wall. Hold for 10 to 30 seconds and relax. Switch legs.

Quad stretch (front of thigh)

quad stretchStand with your right hand holding on to the back of a chair or pressed against a wall. Bend your left knee and bring your left heel up to your bottom grasping your foot with your left hand. Your back should be straight and your shoulders, hips and knees should all be in line. Hold for 10 to 30 seconds. Switch legs.

Hamstring stretch (back of thigh)

hamstring stretchStand up straight and place your right foot onto a table, bench or chair so that your leg is almost parallel to the floor. Slowly move your hands down your right leg towards your ankle until you feel tension on the underside of your thigh. Try to lean forwards from the hips, keeping your back straight from the tailbone to the top of your head. Hold for 10 to 30 seconds. Switch legs.

The workout

Squats (work the legs and bottom)

squat

  1. Stand up straight with your arms at your sides.
  2. Keep your feet shoulder-width apart and your head up. There can be a slight arch in your lower back.
  3. Slowly bend your knees while pushing your rear out as though you are about to sit down. Keep lowering yourself down until your thighs are almost parallel to the floor. Make sure your weight is on your ankles so your knees don't extend over your toes.
  4. Tighten your thighs and buttocks for more of a challenge.
  5. As you come back up to a standing position push down through your heels. Repeat 10 to 15 times.



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