Women's Fitness Guide

Managing Editor: Katherine Watt Editors: Charlotte Cox, Joanna Knight, Penny Carroll, Amanda Khouv, Art Editor: Mark Hyde Art Director Matt Reynolds Contributors: Dave Fletcher, Louise Pyne, Kristoph Thompson, Lowri Turner Photos: Danny Bird, Hugh Th

…in 10 minutes ✔ Shape up within weeks ✔ Fast effective routines ✔ Get fit at home for free! Easy to follow step-by-step excercises ■ Exercise mat ■ Towel ■ Chair ■ Stability ball ■ Mixed dumbells ■ Resistance bands ■ Medicine ball Welcome to your ow

Before you start, check your form with our safety tips on page 12. Working out correctly will not only prevent injuries, it’ll help you get the best results. Always warm up, too – on page 19 there are four essential moves to get your blood flowing an

Areas warmed up: Back of thighs, calves, bottom, hips ● Stand with feet wider than shoulder-width apart, with toes facing forwards and legs straight but not locked. Extend your arms out to the side. ● Bend forward and touch your right foot with your

● Adjust the height and speed of your jumps according to the intensity required. ● Land softly, jumping again as soon as you can. ● Key: Stars = star jumps SLH = single-leg hops ● Use any dance style you like and increase the speed according to the i

Tip: Copy this so you can use it again and again!