Half Burpee Step Ups

  1. Stand facing a plyometric box or sturdy chair.

  2. Place your hands on the ground in front of your feet.

  3. Tighten your core and jump your feet backwards into a push up position.

  4. Jump your feet back towards your hands and stand up.

  5. Next step up onto the box then back down.

  6. Repeat for the required number of repetitions.

Russian Kettlebell Swings

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and out infront of you.

  5. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  6. Repeat the movement for the required number of repetitions. Goblet Kettlebell Walking Lunges

Squat and Reach

  1. Stand with your feet slightly wider than your shoulders keeping

  2. your weight in your heels and your feet angled slightly outwards.

  3. Place your thumbs onto your shoulders with your palms facing up.

  4. 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.

  5. Continue to bend your knees until your thighs are at least parallel to the ground.

  6. Push yourself back up the start position and in one fluid movement, raise your hand above your head straightening your arms.

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

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