Knee Push Ups

  1. Position yourself face down on the floor with your knees directly under your hips and your hands in line with your shoulders.

  2. Keeping your abdominals tight, Bend your elbows to lower yourself towards the ground.

  3. Your elbows should move backwards and in line with your body. Your back should be straight.

  4. When your nose is about to touch the floor, push yourself back up to the start position.

  5. Repeat for the stated number of repetitions

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.

Single Jump Rope

  1. Hold the ends of a skipping rope in each hand with the rope behind your feet.

  2. Turn the rope and jump so that it can pass underneath your feet.

  3. Repeat for the required number of repetitions.

Double Under's

  1. Hold the ends of a skipping rope in each hand with the rope behind your feet.

  2. Turn the rope so it passes under your feet twice for every jump.

  3. Repeat for the required amount of repetitions.

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