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.

Goblet Style Kettlebell Thrusters

  1. Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.

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

  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 and in one fluid movement, raise the kettlebell above your head straightening your arms.

  6. Lower the kettlebell back to the start position.

  7. 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.

  3. https://www.mapmyrun.com

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