1. Burpees
- Stand straight with your feet shoulder-width apart.
- Squat and place your hands in front of your feet.
- Jump back until your legs are fully extended and your body is straight in a plank position.
- Do a push up and jump forward, push through the heels and return to the starting position.
- Repeat until the set is complete.
- Perform 3 sets of 10 reps.
- Stand tall on your feet hip width apart and your arms down on the side.
- Start lowering your body, back down with the buttocks and press the weight onto your heels.
- Keep a neutral spine at all times and don’t make sudden moves, never let your knees go over your toes.
- Repeat until the set is complete.
- Perform 3 sets of 15 reps.
- Get into push up position on the floor.
- Now bend your elbows 90 degrees and rest your weight onto your forearms.
- Keep your torso straight and your full body, straight with no sagging or bending.
- Your head should be relaxed and try to look at the floor.
- Hold as long as you can and release.
- Hold the position for one minute.
- Place the hands with the hips, pull the shoulders back and stand tall.
- Step forward with your right leg and start to lower your body until the front knee is bent 90 degrees.
- The back knee should never touch the floor.
- Repeat on the other leg.
- Repeat until the set is complete.
- Perform 3 sets of 20 reps.
- Lie on your back with the hands by your sides or underneath your gluts.
- Raise your legs until your body is in an L shape.
- Pause, lower both legs and return to the starting position.
- Repeat until the set is complete.
- Perform 3 sets of 15 reps.