Half 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. Next jump your feet back towards your hands.

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

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

Squat and Reach

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

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

  3. Begin by tightening your abdominals. Next bend your knees and lower 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 and in one fluid movement, raise your hand above your head straightening your arms.

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


  1. Lie flat on your back with your knees bent and feet flat on the floor. Cross your arms across your chest.

  2. Contract your abdominal muscles, and lift your shoulders off the floor.

  3. Lower your shoulders back down to the floor, keeping your abdominal muscles contracted for a controlled descent.

  4. Repeat 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.