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Broad-jump burpee

Areas worked

Cardio, thighs, bottom, chest, shoulders, rear upper arms, stomach

Technique

·         Begin in plank position then lower your chest to the floor in a press-up.

·         Straighten your arms and return to plank position. Jump your feet toward your hands, then jump up and as far forward as you can.

·         Land softy and squat down, placing your hands either side of your feet.

·         Jump your feet back into plank position. This counts as one rep.

Description: Broad-jump burpee

Knee-in

Areas trained

Thighs, cardio

Technique

·         Jog on the spot, holding a medicine ball with both hands at chest height. Bring each knee up, one at a time, towards the medicine ball as you jog. Repeat twice.

·         Move into plank position with your hands resting on the medicine ball.

·         Quickly bring one knee toward your chest, then back. Continue alternating legs for the allotted time.

Description: Knee-in

Strider

Areas trained

Thighs, cardio

Technique

·         Step your right foot forward into a deep lunge and place your left hand on the floor.

·         Quickly jump up, alternating your foot position in the air and land in a lunge with your left foot in front and your right hand touching the floor.

·         Continue, alternating legs with each jump for the allotted time for your level.

Strider

Shoulder stand

Technique

Description: Shoulder stand

·         Lie on your back with your arms by your sides, then bend your knees, bringing your legs in toward your chest.

·         Roll back onto your shoulders and straighten your legs upward, placing your hands against the small of your back, and keeping your elbows tucked in close to your body.

·         Hold this position for the allotted time for your level, breathing through your nose. To return to the start, bend your legs, slowly bring your knees to your shoulders, release your hands and roll back into a lying position.

Skipping jack

Areas trained

Description: Skipping jack

Cardio, thighs, calves

Technique

·         Start skipping, jumping with your feet together

·         Then alternate landing with your feet together and your feet slightly wider than shoulder-width apart for the allotted time.

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