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

American 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 overhead.

  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.

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

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