Mountain Climbers

  1. Start face down on the floor in a full push up position.

  2. Your arms should be straight and directly underneath your shoulders and your feet should be together.

  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.

Sit Ups

  1. Lie on your back on the floor with your legs bent at a 90 degree angle. Place your hands in front of your chest or by your sides.

  2. Lift your upper body off the floor by contracting your abdominal muscles.

  3. Continue lifting your upper body until you are sitting straight up.

  4. Lower yourself back down to the starting position.

  5. Repeat the movement 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

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

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/Full 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. Lower your chest to the floor then back up to push up position. (Full version only)

  4. Next jump your feet back towards your hands.

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

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

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