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.
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.
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.
Shoulder stand
Technique
·
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
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.
