South Africa
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Welcome to SPAR’s My Home Gym, an 8 week exercise programme designed to be done in the comfort of your home. The programme has been put together by a registered biokinetist and is based on 3 sessions per week for 8 weeks with cardio days in between. Videos will outline the programme and demonstrate each exercise plus there are printable guides below to assist with stretching, warming-up, cardio and readiness. Click on the intro video to hear more and then follow the daily exercise videos.
A quick personal questionnaire to confirm that you are ready to start the programme
An overview to explain how to follow the programme
Your how-to guide on the best way to warm-up before exercising
Your easy to follow reference guide to remind you what each exercise is
Your cardio guide for the days in between the exercise programme
Your how-to guide on the best way to stretch before exercising
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8
Day 1
Day 3
Day 5
Day 7
Day 9
Day 11
Day 13
Day 15
Day 17
Day 19
Day 21
Day 23
Day 25
Day 27
Day 29
Day 31
Day 33
Day 35
Day 37
Day 39
Day 41
Day 43
Day 45
Day 47
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