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.

Goblet Style Kettlebell Thrusters

  1. Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.

  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 position. 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 arms.

  6. Lower the kettlebell back to the start position.

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

Sit Ups

  1. Lie on your back on the floor with your legs bent at a 90 degree angle. Place your hands in front of your chest or by your sides.

  2. Lift your upper body off the floor by contracting your abdominal muscles.

  3. Continue lifting your upper body until you are sitting straight up.

  4. Lower yourself back down to the starting position.

  5. 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.