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.

Squat and Reach

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

  2. Place your thumbs onto your shoulders with your palms facing up.

  3. Begin by 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 and in one fluid movement, raise your hand above your head straightening your arms.

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

400 Metre Run

  1. For this you can use a treadmill if you have access to one.

  2. If not then there are many running applications that can be downloaded for free and used to measure the correct distance outside.