Burpee Tuck Jump

  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 press back up into a push up position.

  4. Next jump your feet back towards your hands.

  5. Jump high into the air lifting your knees up as far as possible and tap them with your hands.

  6. Land with soft knees in a standing position to finish the movement.

  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

Jump Squat

  1. Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.

  2. Clasp you hands in front of you, close to your chest.

  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 explosively back upwards and jump into the air.

  6. Land from the jump straight back into the bottom of the bottom of the squat.

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

V Ups

  1. Keeping your core tight, lift your upper body off the floor at the same time you lift your legs straight off the floor. This will look like a V shape.

  2. Touch your feet with your hands.

  3. Return your upper body and legs back to the starting position.

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

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