Beginner General Health & Fitness Programme 1 – Week 1

Synth Riders

• Begin with the tutorial if you are not familiar with the game.

• Play one song on easy or normal difficulty (depending on your experience with beat rhythm games) and another on the next difficulty above that.

• Make sure to ‘squat’  properly under walls and to reach low notes. To learn how to squat properly please watch this video here.

Racket: NX

• Begin with the tutorial if you are not familiar with the game.

• Play for 10 minutes with your non-dominant hand starting at level 1 and progressing through the levels from there.

• After 10 minutes, switch to your dominant hand. Repeat the last level you played then work back down the levels until you get back to level 1.

• Focus on accuracy rather than the strength of your hit.

• Use the rotation of your whole body to add speed to the ball.

• Try to keep your arm slightly bent at all times to prevent over extension and reduce the risk of injury.

Synth Riders

• Play 3 songs – begin on easy or normal difficulty and increase the difficulty after each song, up to your preferred level.

• Make sure to ‘squat’  properly under walls and to reach low notes. To learn how to squat properly please watch this video here.

Pistol Whip

• Begin with the tutorial if you are not familiar with the game.

• Play up to 3 levels of the campaign from the beginning at your preferred level (choose easy if you are not familiar with the game).

• Finish on an easy arcade mode song

• Hold the pistol with both hands.

• Make sure to ‘squat’  properly under walls and to reach low notes.

• Lean sideways from the hip to dodge walls with your head, instead of sidestepping them – this will help to strengthen your core and back. Here is a video to show the movement.

Synth Riders

• Play 3 songs – begin on easy or normal difficulty and increase the difficulty after each song, up to your preferred level.

• Make sure to ‘squat’  properly under walls and to reach low notes. To learn how to squat properly please watch this video here.

Racket: NX

• Play for 10 minutes with your non-dominant hand starting at the level you got up to on day 1 and progressing through the levels from there.

• After 10 minutes, switch to your dominant hand. Repeat the last level you played then work back down the levels until you get back to the level you started at.

• Focus on accuracy rather than the strength of your hit.

• Use the rotation of your whole body to add speed to the ball.

• Try to keep your arm slightly bent at all times to prevent over extension and reduce the risk of injury.

Synth Riders

• Play 3 songs – begin on easy or normal difficulty and increase the difficulty after each song, up to your preferred level.

• Make sure to ‘squat’  properly under walls and to reach low notes. To learn how to squat properly please watch this video here.

Pistol Whip

• Play the arcade mode.

• Start on easy and work up to your preferred difficulty, then work your way back down to easy again.

• Use the dual wield modifier OR play using your dominant hand for 10 minutes and then switch to your non-dominant hand.

• Make sure to ‘squat’  properly under walls

• Lean sideways from the hip to dodge walls with your head, instead of sidestepping them – this will help to strengthen your core and back. Here is a video to show the movement.

Synth Riders

• Begin on easy or normal difficulty and increase the difficulty level one song at a time to your preferred difficulty.

• Attempt a song at 1 level higher than your preferred difficulty.

• Play your preferred difficulty for at least 10 minutes (2-3 songs) before decreasing the difficulty level one song at a time.

• Make sure to ‘squat’  properly under walls and to reach low notes. To learn how to squat properly please watch this video here.