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.

Kettlebell Snatch

  1. Stand with your feet shoulder width apart and place a kettlebell directly between your feet

  2. Bend your knees and hinge at the hip.

  3. Using one hand grasp the kettlebell with an overhand grip.

  4. Keeping your chest up and back straight. Swing the kettlebell between your legs then in one continuous motion, draw the kettlebell up past your chest, straightening your body and receive it overhead with your arm straight.

  5. The kettlebell should flip over and rest behind your wrist.

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

  7. Repeat the movement for the required number of repetitions, switching arms as stated.

Push Ups

  1. Position yourself face down on the floor and come up onto your toes with your arms straight and your body in a straight line. Your hands should be in line with your shoulders.

  2. Keeping your core tight and feet together, bend your elbows to lower yourself towards the ground.

  3. Your elbows should move backwards and in line with your body. Your body should remain in a straight line.

  4. When your chest touches the floor, push yourself back up to the start position.

  5. Repeat for the stated number of repetitions

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