How To Use:

  1. Complete the PAR-Q before starting any of the exercises suggested in this portal.
  2. Choose one warm-up, one cardio and one MSE from the options provided – you can mix and match between the colours.
  3. Choose which cool-down to do; if you chose the standing workout, you would need to do the standing cool down and the chair cool down if you did the seated workout.
  4. After the cool down, move onto the relaxation section.


  1. Green – Low Intensity
  2. Amber – Medium Intensity
  3. Red – High Intensity
prepares the body for movement.
raises the heart rate and promotes aerobic fitness.
Muscular, Strength and Endurance. This reinforces joints and muscles with shorter exercises targeting specific muscle groups.
  • bed exercises

    Bed Exercises

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