Go to the page content
5 min. read

Exercise and mobility videos

BREAK FREE exercise videos with Luke Worthington

We know there’s more to exercise than losing weight or gaining muscle. It’s also about how it makes you feel. Doing something fun that gets you moving can be good for your mood as well as your health. Join sport scientist and personal trainer Luke Worthington for a series of short, feel good exercise routines that can be done no matter your level of fitness. Luke will talk you through a short series of exercises for you to do at your own pace.

Getting started

Before you get going with Luke’s videos, take a moment to familiarise yourself with some important information on how this plan works.

This plan is made up of eight videos, including:

  • An introduction which outlines some important information
  • A warm-up video which should be done before you do any of the exercise and mobility videos
  • A series of six exercise videos, with three upper body and three lower body routines, which range in difficulty from level one to level three. You should try to do one upper body and one lower body workout each week.

At the bottom of this page, you will find an example schedule demonstrating how you can put the videos together to create a progressive plan. As shown in the example schedule, each week you should add repetitions (reps) of each exercise in the routines, starting with six and building up to complete ten reps of each exercise before you move on to the next level. Don’t worry, each video has a reminder of how many reps you should be doing!

It's important to remember that you should only move on to the next level when you are ready. It doesn’t matter if it takes longer than three weeks; it is important to go at your own pace.

All that’s left to do is to put your exercise clothes on, grab a water bottle, and let’s get going!

Introduction



Warm up



Lower body



Upper body



Example schedule

 

  Session one Session two

Week 1

Warm up

Level 1 – upper body (6 reps)

Repeat video to do a total of x2 sets of 6 reps

Warm up

Level 1 – lower body (6 reps)

Repeat video to do a total of x2 sets of 6 reps

Week 2

Warm up

Level 1 – upper body (8 reps)

Repeat video to do a total of x2 sets of 8 reps

Warm up

Level 1 – lower body (8 reps)

Repeat video to do a total of x2 sets of 8 reps

Week 3

Warm up

Level 1 – upper body (10 reps)

Repeat video to do a total of x2 sets of 10 reps

Warm up

Level 1 – lower body (10 reps)

Repeat video to do a total of x2 sets of 10 reps

Week 4

Warm up

Level 2 – upper body (6 reps)

Repeat video to do a total of x2 sets of 6 reps

Warm up

Level 2 – lower body (6 reps)

Repeat video to do a total of x2 sets of 6 reps

Week 5

Warm up

Level 2 – upper body (8 reps)

Repeat video to do a total of x2 sets of 8 reps

Warm up

Level 2 – lower body (8 reps)

Repeat video to do a total of x2 sets of 6 reps

Week 6

Warm up

Level 2 – upper body (10 reps)

Repeat video to do a total of x2 sets of 10 reps

Warm up

Level 2 – lower body (10 reps)

Repeat video to do a total of x2 sets of 10 reps

Week 7

Warm up

Level 3 – upper body (6 reps)

Repeat video to do a total of x2 sets of 6 reps

Warm up

Level 3 – lower body (6 reps)

Repeat video to do a total of x2 sets of 6 reps

Week 8

Warm up

Level 3 – upper body (8 reps)

Repeat video to do a total of x2 sets of 8 reps

Warm up

Level 3 – lower body (8 reps)

Repeat video to do a total of x2 sets of 8 reps

Week 9

Warm up

Level 3 – upper body (10 reps)

Repeat video to do a total of x2 sets of 10 reps

Warm up

Level 3 – lower body (10 reps)

Repeat video to do a total of x2 sets of 10 reps

Service Locator

There are a number of services that can provide you with advice, support and help with weight management. Click the button below to find out more:


Date of preparation: May 2022
UK22OB00115

References
  • NHS. Benefits of exercise. Available at: https://www.nhs.uk/live-well/exercise/exercise-health-benefits/. Last accessed: May 2022.

Related pages

BREAK FREE FM Podcasts
5 min. read

BREAK FREE FM Podcasts

Footballing legends and bake-off star share their experiences with weight

Support to BREAK FREE
5 min. read

Support to BREAK FREE

Thinking about talking to a GP, nurse or pharmacist about weight but not sure where to start? Take a look at our helpful discussion points to support your weight management conversations.