Beginner x 8 Intermediate x 12 Advanced x 16 8. Take a slight dip in legs before launching yourself up as high as you can, tucking your knees right up before extending the legs. Start standing with feel under your hips. Return through the start position to move to the other side. Keep your elbows out wide and your chest open as you use your obliques to twist, reaching your elbow to the opposite side. Start lying down with your knees up & shoulders just off the floor – this means your abs will be engaged from the very start. Beginner x 10 Intermediate x 15 Advanced x 20 6. Keep your butt close to the chair/table/bench as you dip down and push back up. Placing your hands slightly behind you with fingers towards you. Tricep Dipsįind yourself a chair/table/bench for this one. Beginner x 10 Intermediate x 15 Advanced x 20 5. If it is all too confusing, simply keep your arms tucked in front of you until you become comfortable with the movement. You can use your arms to help with the movement – make sure the opposite arm is extended to the opposite leg extended. Take a slight bend in one leg and lean the body forward and extend the other leg straight backwards (like you’re skiing!) Jump off the foot on the ground and switch feet into the same position but on the other side. It will help if you pay attention to keeping your core tight in this movement. Ski JumpsĪ real test for your dynamic stability. Start in a push up position, bring one knee up into your chest in the space between your hands, place it back & repeat on the other side. Land softly to save your knees the impact. Take a deep squat, ideally so that your thighs reach the parallel mark with the floor before launching yourself high into the air. Adopt a standing stance with your feet just further than hip width. One of the most fundamental (& killer!) movements.
LEVEL 1: x 6 reps LEVEL 2 x 9 reps LEVEL 3: x 12 2. Return to straight push up position and repeat on the other side. Pretend that you are spiderman for a minute! Start in a push up position and then walk one hand and the opposite foot forward before doing a push up. The only thing you need is a spare 10 minutes… 1. But don’t fret, we’ve got a way you can still work up a sweat with this anywhere, anytime 10 minute workout that’s perfect to bust out during those times. While exercise is one of the most important parts of the day, we know that there are always going to be times when demands and requests are thrown at you from every direction, which can unfortunately derail our scheduled workout.
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