Body Weight Squat
Set-up: Stand up tall with your arms by your sides. Keep your chest up, abs tight and eyes focused forward.
Action: With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position.
Set-up: Stand up tall with your arms by your sides. Keep your chest up, abs tight and eyes focused forward.
Action: With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position.
Jump Squat
Set-up: Stand tall with your arms by your side, chest up and abs tight. Squat halfway down and bring your arms in front of you, chest up and abs tight.
Action: Quickly press through your feet powerfully to push yourself out of the squat and jump in the air. You can release your arms to add more power to the movement. Land back in your half squat and repeat for reps.
Action: Quickly press through your feet powerfully to push yourself out of the squat and jump in the air. You can release your arms to add more power to the movement. Land back in your half squat and repeat for reps.
Fire Hydrant
Set-up: Get onto all fours on the floor and ensure your shoulders are over your wrists and knees are over your hips. Brace your abs tight.
Action: Squeeze your glutes and lift your knee out to the side, keep the lower part of your leg still to maintain the 90-degree angle in your leg. Squeeze at the top of the movement then return to the start position. Repeat all reps on one side before switching.
Action: Squeeze your glutes and lift your knee out to the side, keep the lower part of your leg still to maintain the 90-degree angle in your leg. Squeeze at the top of the movement then return to the start position. Repeat all reps on one side before switching.
Kneeling Kickback
Set-up: Get onto all fours on the floor and ensure your shoulders are over your wrists and knees are over your hips. Brace your abs tight.
Action: Lift one leg off the floor and press your heel up towards the ceiling. Squeeze your glutes at the top of the movement and lower back down.
Action: Lift one leg off the floor and press your heel up towards the ceiling. Squeeze your glutes at the top of the movement and lower back down.
Reppeat all reps on one side then switch sides.
Body Weight Lunge
Set-up: Stand tall and take a giant step backwards with one foot. Keep your chest up, arms by your side and abs tight. You’ll remain in this position for all reps on each leg.
Action: Bend both knees to lower yourself, making sure your front knee doesn’t go beyond your toes. Stop just short of your rear knee touching the floor and reverse direction, driving through the heel of your forward foot to return to the starting position. Once you complete all reps with that leg forward, switch legs and repeat on the other side.
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