Step Ups/ Jump Ups

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

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

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, 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 arms.

  6. Lower the kettlebell back to the start position.

  7. 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

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