Plank with Shoulder Taps

  1. Start face down on the floor in a full push up position.

  2. Your arms should be straight and directly underneath your shoulders and your feet should be together.

  3. Keeping your core tight, take one hand off the floor and touch the opposite shoulder.

  4. Return to the start position and repeat for the other side.

  5. Repeat for the required number of repetitions.

Full Burpee

  1. Start with your hands on the ground in front of your feet.

  2. Tighten your core and jump your feet back into a push up position.

  3. Lower your chest to the floor then back up to push up position.

  4. Next jump your feet back towards your hands.

  5. Jump up to a standing position to finish the movement.

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

Explosive Mountain Climbers

  1. Start face down on the floor in a full push up position.

  2. Your arms should be straight and directly underneath your shoulders and your feet should be together.

  3. Keeping your core tight, jump one knee towards your elbow

  4. As you begin to return to the start position follow immediately with the other side switching legs mid air.

  5. Repeat for the required number of repetitions.

Jump Squat

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

  2. Clasp you hands in front of you, close to your chest.

  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 explosively back upwards and jump into the air.

  6. Land from the jump straight back into the bottom of the bottom of the squat.

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

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