Step Ups/ Jump Ups

  1. Stand in front of a study chair or plyometric box. For safety reasons only jump if using a plyometric box.

  2. Keeping your back straight and your core tight, step or jump up onto the box so that both feet are on the top.

  3. Next step back down so that both feet are on the ground.

  4. Repeat for the stated number of repetitions

Sit Ups

  1. Lie on your back on the floor with your legs bent at a 90 degree angle. Place your hands in front of your chest or by your sides.

  2. Lift your upper body off the floor by contracting your abdominal muscles.

  3. Continue lifting your upper body until you are sitting straight up.

  4. Lower yourself back down to the starting position.

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

Goblet Squat

  1. Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.

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

  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.

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