Mark put together all the moves into one routine – Up Rock / Top Rock, the 6 Step, the Helicopter and the Baby Freeze.
Have fun practicing these steps and remember our advice on staying safe, detailed below.
Disclaimer: As with all fitness, exercise, activity and movement sessions, when using and following these videos you need to use your common sense to reduce and avoid injury. Check with your doctor before beginning any fitness, exercise, activity and movement programme.
By performing any fitness, exercise, activity or movement without supervision you are performing them at your own risk. A Better Medway/Medway Council will not be responsible or liable for any harm or injury you sustain as a result of following these fitness, exercise, activity and movement videos be they DVD, online fitness video or information shared on our website. This includes emails, videos and text.
Safety guidance for videos
It is the responsibility of you the participant to ensure that:
There is sufficient space to perform the exercises safely and move freely without obstacles or obstructions, free from furniture, equipment and other hazards. We suggest a minimum of four square meters per person.
Any equipment is safe and in a suitable condition for the activity being performed e.g If using a chair ensure it is stable (not a folding chair).
Surrounding floor space is entirely clear to remove any hazards that may increase the risk of slips or falls.
Ensure animals are kept out of the way whilst you exercise. There are no distractions whilst participating in the exercise.
There is sufficient ventilation, lighting, heating and hydration.
Correct clothing is worn to participate in any fitness, exercise, activity and movement. Comfortable clothing that is not restrictive or too lose that it becomes a trip hazard. Correct footwear. No open toe shoes, flip flops, or bare feet. Feet should be secure in shoes/trainers.
If you have been prescribed medication such as GTN spray and inhalers ensure they are close by during exercise.
If you are diabetic and have been prescribed a blood glucose testing kit. Check your blood glucose levels before you exercise and follow the guidance you have been given from your health care professional depending on your blood glucose result.