Step Ups

  1. Stand in front of a study chair or plyometric box.

  2. Keeping your back straight and your core tight, step 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

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 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 your hand above your head straightening your arms.

  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

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