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.

  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.

Single Arm Kettlebell Thrusters

  1. 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.

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

  3. 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.

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

  5. Push yourself back up the start position and in one fluid movement, raise the kettlebell above your head straightening your arm.

  6. Lower the kettlebell back to the start position.

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

V Ups

  1. Keeping your core tight, lift your upper body off the floor at the same time you lift your legs straight off the floor. This will look like a V shape.

  2. Touch your feet with your hands.

  3. Return your upper body and legs back to the starting position.

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

Wall Sit

  1. Sit with your back against a wall in a squat position with your arms out in front of you.

  2. Keep your chest upright and your core tight.

  3. Stay in the position for the time stated.

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