Step Ups

  1. Stand in front of a study chair or plyometric box.

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

Wall Push Ups

  1. Choose a wall that is free from obstacles and objects.

  2. Face the wall and stand just over one arms length away.

  3. Standing with you feet shoulder together. Place both palms of your hands onto the wall. Your wrists should be in line with your elbows and shoulders.

  4. Keeping your feet flat on the ground and your abdominals tight. Bend your elbows to lower yourself towards the wall.

  5. Your elbows should move backwards and in line with your body. Your back and hips should be in a straight line.

  6. When your nose is about to touch the wall, push yourself back up to the start position.

  7. Repeat for the stated 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.

Chair Mountain Climbers

  1. Place your hands onto a sturdy chair or plyometric box.

  2. Straighten your arms so that they are directly underneath your shoulders and come up onto your toes. Your body should be in a straight line.

  3. Keeping your core tight, bring one knee up towards your chest.

  4. Return to the start position and repeat for the other side. Increase your speed if its comfortable to do so.

  5. Repeat for the required number of repetitions

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