The exercises that I will be organizing for the winter can be done with or with out weight, and for the most part can be done at home. If using weights go easy, it is better to think you could have done more, than to do too much
For Nov the exercises are sort of a circuit and progressing from muscle group to muscle group, working one set while resting the other. With short rest of 30secs to a minute between.
As always I am assuming people are fit and have no outstanding medical concerns that would bar them from this sort of activity. If you experience any pain or discomfort while doing these exercises, stop. If the pain persists, medical attention should be sought.
Sit up with a twist - 10 each side
Lunge - 10 each leg
Standing twist - 10 each side
Squats - 10 to 15
Swimmers - 30 seconds
Jumps - 10 to 15
In a sit up position, if possible legs off the floor, hands folded over your chest, come up to the up right position, twisting to a side, back to starting position, then up and twisting to the other side.
Starting with feet together, extend one foot out in front., then lower yourself, so that the back knee comes close to the ground. It is very important to remember that the knee of the extended leg does not go past the ankle of the extended foot. Remember to push up from your extended leg.
Stand with feet shoulder width apart, and rotate to one side 90 degrees, back to center, then to the other side 90 degrees. If not using weights, hold arms elbows out at shoulder height. Id using weight hold arms at your side, fore arms parallel to the floor.