Chair Mountain Climbers

  1. Place your hands onto a sturdy chair or plyometric box.

  2. Straighten your arms so that they are directly underneath your shoulders and come up onto your toes. Your body should be in a straight line.

  3. Keeping your core tight, bring one knee up towards your chest.

  4. Return to the start position and repeat for the other side. Increase your speed if its comfortable to do so.

  5. Repeat for the required number of repetitions

Crunches

  1. Lie flat on your back with your knees bent and feet flat on the floor. Cross your arms across your chest.

  2. Contract your abdominal muscles, and lift your shoulders off the floor.

  3. Lower your shoulders back down to the floor, keeping your abdominal muscles contracted for a controlled descent.

  4. Repeat for the required 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

Wall Push Ups

  1. Choose a wall that is free from obstacles and objects.

  2. Face the wall and stand just over one arms length away.

  3. Standing with you feet shoulder together. Place both palms of your hands onto the wall. Your wrists should be in line with your elbows and shoulders.

  4. Keeping your feet flat on the ground and your abdominals tight. Bend your elbows to lower yourself towards the wall.

  5. Your elbows should move backwards and in line with your body. Your back and hips should be in a straight line.

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

  7. Repeat for the stated number of repetitions

Reverse Crunch

  1. Lie flat on your back with your knees bent and feet flat on the floor. Place your arms by your sides.

  2. Contract your abdominal muscles, and lift your knees until your feet and calves form a right angle and your calves are parallel to the floor.

  3. Lift your hips and bring your knees as close to your chest as you can.

  4. Return to the start position.

  5. Repeat for the required number of repetitions.

Half Burpee

  1. Start with your hands on the ground in front of your feet.

  2. Tighten your core and jump your feet back into a push up position.

  3. Next jump your feet back towards your hands.

  4. Jump up to a standing position to finish the movement.

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

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