|Exercise||Reps x Set||Explanation|
|Goblet Chair Squat||10x4||See video.|
|Bridge exercise||10x4||I do this with my feet up on a chair. See video.|
|Foot lift||10x3||Stand on one foot, and lift yourself up on the ball of the foot slowly.|
|Triceps dip||10x4||There's a quick clip showing the triceps dip done with a chair in this video.|
|Corkscrew||8x3||I'm doing this exercise with a 2kg dumbbell. See video.|
|Seated row||12x4||Using an Exertube around my feet, pulling my arms in with elbows close to the body.|
|Back lifts series||12/erxercise||Lifting upper body, lifting legs, lifting both upper body and legs, and last lifting opposite arm and leg. See video.|
|I switch these up depending what I feel like doing that day. Taking my inspiration from these videos:|
|Lower abs exercise||20||Lying on my back with feet up towards the ceiling, kicking my feet up. See video.|
I will do the full program every Sunday, and then some chosen exercises between karate training days depending what muscles are sore that day.
During the summer I took pictures to follow my progress, but have during the autumn forgotten to do this. I took pictures today and will try to do it every other week. Time to start getting serious about progress again!