Jump Ups

  1. Stand in front of a plyometric box. For safety reasons only jump if using a plyometric box.

  2. Keeping your back straight and your core tight, jump up onto the box so that both feet are on the top.

  3. Next step back down so that both feet are on the ground.

  4. Repeat for the stated number of repetitions

Single Arm Kettlebell Thrusters

  1. Hold the kettlebell with one hand so that the bell rests on your arm between your shoulder and elbow. The palm of your hand should face forwards.

  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 bending your knees and lowering yourself towards the ground into a squat. Keep your chest upright, core tight 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 arm.

  6. Lower the kettlebell back to the start position.

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

Push Ups

  1. Position yourself face down on the floor and come up onto your toes with your arms straight and your body in a straight line. Your hands should be in line with your shoulders.

  2. Keeping your core tight and feet together, bend your elbows to lower yourself towards the ground.

  3. Your elbows should move backwards and in line with your body. Your body should remain in a straight line.

  4. When your chest touches the floor, push yourself back up to the start position.

  5. Repeat for the stated number of repetitions

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