COPY AND POST: 👇 Name: Where you're based: Job / lifestyle: Main fitness goal right now: Favorite food: Favorite hobby: ------------------------------------------ Please take a look at the rules below to keep this a happy, motivating place for you to train and grow. WHAT WE EXPECT 👇 • Be kind and respectful to everyone • Encourage others. Lift people up • Ask questions and share progress • Stay open to learning and feedback WON'T BE TOLERATED 🚫 • Disrespect, bullying, or negative behaviour • Spam, self-promotion or selling • Judging others or tearing people down • Any form of harassment or hate WHAT GETS REWARDED 💪 • Showing up consistently • Engagement in the community • Posting progress and updates • Supporting others in the community • Asking good questions and helping teammates The more you give, the more you’ll get out of this space. Let’s build something positive and fit together 🤝

Try and stand on one leg for 30secs Pretty tough huh? Balance and core strength is really important, especially as we get older to prevent slips and falls. Use single legged movements like the lunge or the Bulgarian split squat in your workout to help improve your single legged strength to give you a better chance of reducing the risks of falling.

Most people think they need to desperately strengthen their back to fix back pain. However most of the time it's a weak core issue. Think of the core as your backs next door neighbour, once your core is tired the back will start to help out and that's exactly when it gets exhausted, fatigued and sore. Moral of the story train your core! The following exercises to train your core can be found in weeks 1-4: SESSION 3 EXERCISE 4 - BIRD DOG EXERCISE 5 - PLANK