Air Squat

  1. Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.

  2. Put your arms out straight in front of you.

  3. Begin by tightening your core, bending your knees and lowering yourself towards the ground into a squat position. Keep your chest upright and do not allow your knees to cave in.

  4. Continue to bend your knees until your thighs are at least parallel to the ground.

  5. Push yourself back up the start position.

  6. Repeat the movement for the required number of repetitions.

Russian Kettlebell Swings

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and out infront of you.

  5. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  6. Repeat the movement for the required number of repetitions.

Chair Mountain Climbers

  1. Place your hands onto a sturdy chair or plyometric box.

  2. Straighten your arms so that they are directly underneath your shoulders and come up onto your toes. Your body should be in a straight line.

  3. Keeping your core tight, bring one knee up towards your chest.

  4. Return to the start position and repeat for the other side. Increase your speed if its comfortable to do so.

  5. Repeat for the required number of repetitions

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