Here are 3 workouts from Fylde coast fitness experts to keep you moving during lock down

However, home workouts can prove difficult, with limited space and the inventible lack of motivation both playing a big part.

We have asked three fitness experts from across the Fylde coast to come up with space friendly workouts to help keep you motivated and moving during the next few weeks.

Before you dive right in, keep in mind that most of these workouts are designed for people who are generally fit and well, and if you are new to exercise or have an existing medical conditions or injury you should check with a doctor before starting any new exercise. Should you feel unwell, stop immediately.

>>>Home workout 1

The first home workout is from Emma Harris from Blackpool's T12 Body Transformations Centre on Whitehills Business Park in Blackpool.

Warm up first: perform 2 to 3 rounds of the following -

• 10 squats

• 10 squats, reach down, touch the floor, touch your shoulders and reach up as you stand up

• 10 inchworms (squat, walk out into plank, squat, stand up)

• March or jog on the spot 30 secs.

Round 1 - 40 secs work, 20 secs rest

1. Squats (high option: squat jumps)

2. Push-ups (low option: on knees, high option: plyometric)

3. Run OTS high knees (high option: Sprint, low option: March)

4. Plank with opposite shoulder tap (low option: knees)

5. Burpees (low option: walking burpees)

6. Lunges (high option: jump)

7. Skaters (low option: no jump)

8. Mountain climbers (low option: slower or tap foot so no impact)

Then do the same exercises for 30 seconds with a 15 sec rest.

Then for 20 seconds with a 10 sec rest.

Rest for 45-90 seconds between rounds, depending on what you need.

Cooldown:

• 10 squats

• March OTS 60 seconds

• Stretch: quads, hamstrings, calves, chest, upper back, shoulders.

>>>Home workout 2

Maxine Garrett from Maxi Fitness & Nutrition Gym in lofthouse way, Fleetwood, has come up with a workout to suit both beginners and those with a little more exercise experience.

Maxine recommends performing two to three rounds of the 10 exercises listed below (modified for those new to exercise), with beginners performing each exercise for 30 seconds with 20 seconds rest between each. For those who have a higher level of fitness Maxine recommends pushing yourself with 50 seconds work with 10 seconds rest between exercises.

Advance / Beginners

1, Sprints on the spot / take out the sprint and just pull knees up

2, Jumping jacks / take out the jumps and move both arms up while stepping one leg out at a time

3, Jumping squats / take jumps out

4, Jumping lunges / take jumps outs

5, Press ups / come onto knees

6, Plank hold

7, Sit ups / crunches

8, Russian twist feet up / keep feet on the floor

9, Jumping burpees / just step the moves in & out

10, Borrow squats / step

>>>Home workout 3

Finally, martial arts instructor John Grime from Garstang Taekwondo (Unit 2 Brockholes Way, Garstang, Catterall, Preston PR3 0PH) has focused on stretching and fun for the whole family.

Here is a brief breakdown of John's workout:

• Light jogging for 1 minute

• Heel flicks

• Star jumps

• Reaching high and touching your toes

• Arm swinging

• Hip circles

• Butterfly stretch

• Straddle stretch

• Stand up. Lie down. Roll over. Stand up.

Below, John offers a more in-depth walkthrough of the routine:

Movement is key to everything we do in martial arts and a good set of exercises before a class is essential to get the best performance. This is the basic routine we use at Garstang Taekwondo for our Tiny Titans group. The Tiny Titans are a mix of boys and girls aged four through to eight years old.

Before beginning, wear some loose clothing and get ready to move. You won’t need too much space to complete these exercises, but make sure that you are clear of anything you might knock and damage, or that might hurt you if you do catch it with a hand or foot.

Start with a gentle jogging on the spot for about a minute. Keep jogging but now flick your feet up, put your hands down behind you to make sure you don’t kick your self up the butt. Once this is completed after another minute try and complete ten star-jumps.

Put your hands above your head and try and reach as high as possible one hand at a time changing every couple of seconds doing about 5 on each side. Now put both hands as high as possible, keeping the legs straight ben at the waist and try and touch your toes. Hold this for the count of ten then stand up straight and raise your hands up above your head again stretching as high as you can. Bend forward again and touch your toes, repeat this up to five times.

Next with feet about shoulder width apart swing the arms forward in big circles, do about five and then do the same only with the arms going backwards. Repeat the sequence twice and then try doing the same but with one arm going forward and the other backwards then change direction of both arms. Again, aim for about five repetitions.

Place your hands on your hips and with feet about shoulder width apart try circling through your hips as if doing the hoopla hoop. Make five circles one way and then the other. Repeat the sequence once more.

Going back to the legs, place one leg an exaggerated stride back behind the other and keeping it straight swing it forward and up before letting it swing back to where it started. Use your arms for balance and try and perform a double low section block with both arms once the foot is back down. Repeat ten times with each leg.

Now sit down and put your feet together with the soles touching flat against each other whilst the knees push out to the side. Pull your feet back towards you and at the same time push your knees down towards the floor. If you can do this, then bend forward and try to get your chest down and on to your feet. Hold the position for about 30 seconds. Allow your knees to come up a little from the floor and after a short rest repeat the stretch.

Staying seated push your legs out into a straddle position as wide as is comfortable, but just where you feel it becoming tight. Keep both legs straight and reach down to one side as far as possible. Taking your opposite arm high and over your head can sometimes help to get a better stretch. Hold about 20–30 seconds and then try on the opposite side. Now lean forward and try and get your chest to the floor (reaching with your hands above your head can help once again) and hold for again 20-30 seconds. Sit up and try to push a little further apart and repeat the stretches once more. To release the stretch place hands behind you and pull yourself backwards. Allow your feet to comeback together through this motion rather than using the opposing muscles to do the work This will help the muscles learn to accept the new stretch.

Now for a little bit of fun and to finish the preparation; Lie down on your back. Quickly roll over on to your stomach. Stand up. Lie down. Roll over. Stand up. Continue for about 30-40 seconds. Finish your stretching and warm up with this series of fast actions helps prepare you for the martial arts class you are now ready to start.

To add a little more to this workout for older students, insert press ups, sit-ups and leg raises after the initial jogging and star-jump section.

Martial arts are known to aid concentration, co-ordination and confidence. They also build stamina and strength along with greater flexibility. They are renowned for the impact they can have on instilling discipline and respect as well as the strong friendships that can be built with other students. Schools are available throughout the local area and after the current situation is over, I am sure that we will all be happy to invite you to come along and train with us, young, old, male and female.