Phil Cheeseman Edition

Hello ci-ti-zens! Phil is stuck in the radio studio, being stared at by Zoe's unicorn mug. No need to worry though! Zoe is safe in a mysterious location. Phil has been listening to Abel's lockdown exercise broadcasts, and has picked out his favourite exercises. Start with a warm up by moving to Zoe's favourite song. You can dance, do jumping jacks, or just wiggle your shoulders!

Apparently that isn't one of Zoe's favourite songs, as she has explained in a Rofflenet message to Phil. Phil has chosen exercises designed to get your eady to battle, starting with some Jabs. Stand with your legs shoulder-width apart, knees bent, and arms at your side. You can also stay seated if you need to! Bring your hands up to chin level and make fists. Then extend your arm just short of locking your elbow, like you're punching a zombie in the face, and bring your arm back to the starting position. 30 seconds for each arm! Time to rest and celebrate, but keep moving during the break!

Welcome back! Phil has been doing an interpretative victory dance to keep warm, while reading a message from Zoe about the merits of the film 'Snake Alley'. Now it's time to play defense with a Side-to-Side Shuffle, which should help you get away from danger. Get back into your fighting stance, but try to get a little lower, as if you were doing a half-squat. You can also stay seated and just move your feet! Take a bit step to the side with your right foot, then move your left foot into the space your right foot was in. Do that twice more, then repeat in the opposite direction. Try one minute of this, as quickly as you can. Then time for a rest and music suitable for petting kittens!

Zoe and Phil have made a bet; Phil has to turn away from violence, and instead lead everyone in Zoe's favourite exercise; Sit-Ups. Lie down on the ground with your knees bent so you can put your feet flat on the floor. There are a few options for how to do sit ups. You can start with your arms flat above your head, and use your stomach muscles to sit up and end with your hands flat on the ground next to your feet. You can raise a little less so you tap the tops of your knees instead. You can also put your hands just behind your ears or neck, but remember not to pull yourself up that way! When you've raised yourself, lower yourself back down in a controlled way. 60 seconds of these! Sounds like Phil won the bet!

Phil spent the break doing the robot, but he isn't very good at it. Zoe once said it looked like the Tin Man being electrocuted. Speaking of Zoe, she has given a clue about where she's holing up after losing the bet. He's going to try working it out while he does some cool down stretches. Unsurprisingly it involves cats! Phil needs to think about this, so why not keep stretching through the music?

Phil has figured it out! There was someone on Rofflenet asking for help with cat relocating. Zoe made a joke about cat herding, along the line of One Man and his Dog. Zoe must have been helping with the cat resettlement when the horde got loose. The kennel has access to Rofflenet and to the radio, as well as to many fluffy animals (and a couple of snakes). Hopefully, wherever you are, you've got something warm and comforting around you. Remember, we may be far apart, but it's good to know you're being heard. Stay safe out there!