Jogging on the Spot

  1. Stand straight with your feet shoulder width apart and face forward.

  2. Start pulling your knees up, and slowly land on the balls of your feet.

  3. Keep your elbows bent and move your arms up and down as you jog.

Hand Walk Outs

  1. Stand with your feet hip width apart and bend at the waist to place your hands on the floor.

  2. With your legs as straight as possible, walk your hands forward while keeping your core contracted.

  3. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet.

Butt Kickers

  1. Stand tall with your feet shoulder-width apart.

  2. Place your hands facing upwards on your glutes

  3. Start kicking your feet up backwards, until the heels touch the glutes.

  4. Repeat for the stated amount of time.

Glute Bridges

  1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms upwards.

  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.

  3. Hold the position for a couple of seconds before returning to the start position.

  4. Repeat for stated amount of time.

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