Burpee Jump Ups
Stand facing a plyometric box.
Place your hands on the ground in front of your feet.
Tighten your core and jump your feet backwards into a push up position.
Lower your chest to the floor then back up to the push up position.
Jump your feet back towards your hands and stand up.
Next jump up onto the box then step back down.
Repeat for the required number of repetitions.
Stand with your feet shoulder width apart and place a kettlebell directly between your feet
Bend your knees and hinge at the hip.
Using one hand grasp the kettlebell with an overhand grip.
Keeping your chest up and back straight. Swing the kettlebell between your legs then in one continuous motion, draw the kettlebell up past your chest, straightening your body and receive it overhead with your arm straight.
The kettlebell should flip over and rest behind your wrist.
Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.
Repeat the movement for the required number of repetitions, switching arms as stated.
Single Arm Kettlebell Thrusters
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.
Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.
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.
Continue to bend your knees until your thighs are at least parallel to the ground.
Push yourself back up the start position and in one fluid movement, raise the kettlebell above your head straightening your arm.
Lower the kettlebell back to the start position.
Repeat the movement for the required number of repetitions.