We move.. ECj programme

We Move..

Lady Leigh ECj programme

An exercise programme for anyone going into a Cancer journey (chemotherapy and radiotherapy treatments).

Any diagnosis is scary. We focus on what we can control and stay the course. No deviation, No self doubt, only inner strength and the possibilities of what we can achieve…

Let’s dive in.

I have created a 3 day per week, gentle but challenging movement programme for you to adapt and use as you start the journey.

Some days will be easier than others, but we do what we can, it is key you move everyday. This can be simply walking around the garden or around your village/town area.

Be kind to yourself

Be focused

&

Be accountable to your decision that will move you forward

• We start

• We move

• We smile

Day 1 - ECj programme

Full Body @ Home workout

Stretch – 3-5 mins

• Cobra into child pose

• Downdog into low lunge both legs R&L

• Squat legs with over head stretch into twist R&L

Body Blitz – 30 mins

Complete each exercise for 3 sets and try for 15 reps each set

• Sumo KB squat

• DB Bicep curl

• Banded hip abduction

• DB tricep overhead extension

• Banded kick backs

Cardio Crunch

• 15mins cross trainer

• 6k steps per day

Day 2 - ECj programme

Full Body @ Home workout

Stretch – 3-5 mins

• Calf stretch into quad stretch R&L

• Tricep stretch R&L into chest opener

• Pigeon pose R&L

Body Blitz – 30 mins

Complete each exercise for 3 sets and try for 15 reps each set

• DB Split squat

• DB hammer curl

• Wall sits

• Tricep bench/chair dips

• DB Step ups

Cardio Crunch

• 15mins cross trainer

• 6k steps per day

Day 3 - ECj programme

Full Body @ Home workout

Stretch – 3-5 mins

• Low lunge R&L

• Banded up & over

• Worlds greatest stretch

Body Blitz – 30 mins

Complete each exercise for 3 sets and try for 15 reps each set

• KB swing

• Seated DB bicep curls

• Walking lunges

• Tricep push up (knees)

• Squat jumps

Cardio Crunch

• 15mins cross trainer

• 6k steps per day

*repeat for 4 weeks

I will upload new programme ideas over the coming weeks

ECj: Exercise Cancer journey