Plank with Shoulder Taps

  1. Start face down on the floor in a full push up position.

  2. Your arms should be straight and directly underneath your shoulders and your feet should be together.

  3. Keeping your core tight, take one hand off the floor and touch the opposite shoulder.

  4. Return to the start position and repeat for the other side.

  5. Repeat for the required number of repetitions.

Half/Full Burpee

  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 back up to push up position. (Full version only)

  4. Next jump your feet back towards your hands.

  5. Jump up to a standing position to finish the movement.

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

Mountain Climbers

  1. Start face down on the floor in a full push up position.

  2. Your arms should be straight and directly underneath your shoulders and your feet should be together.

  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.

Air Squat

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

  2. Put your arms out straight in front of you.

  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 back up the start position.

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

5 views

© 2018 by SLF FITNESS SERVICES