V Ups

  1. Lift your upper body off the floor at the same time you lift your legs straight off the floor..

  2. Touch your feet with your hands.

  3. Return your upper body and legs back to the starting position.

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

Kettlebell Hang Clean and Push Press

  1. Stand with your feet shoulder width apart.

  2. Position the kettlebell directly in between your feet.

  3. Hinge at the hip and grasp the handle of the kettlebell with one hand.

  4. Keeping your chest upright and core tight, swing the kettlebell back between your legs.

  5. Extend the hips, allowing the kettlebell to swing forwards and up to the shoulder. The main part of the kettlebell should rest on your arm between your shoulder and elbow with the palm of your hand facing up.

  6. Dip slightly at the knees and then forcefully extend pushing the kettlebell overhead.

  7. Reverse back to the starting position, swinging the kettlebell between your legs to begin the process again.

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

Jump Ups

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

  2. Keeping your back straight and your core tight, 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

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