1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the ready position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.
5. Land on both feet and repeat.
6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up.
3. This should be a continuous motion and be fluid.
There are various types of skipping and they make excellent circuit training exercises - two feet off the ground, alternate feet, hop on one leg for 5 then swap and so on.
Dumbbell Squat and Swings
1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.
Standing on the spot, jump up with both and tuck both knees in towards your chest.
In a push-up position bring both knees in towards your chest and then explode out again so they are fully extended. Repeat in a smooth, rhythmical fashion.
Similar to squat thrusts only alternate your feet. In the push-up position with legs extended bring one knee into your chest, then quickly switch to bring the other knee into your chest. The action should be a smooth running motion as your arms stay fixed.
Running on the spot pick your knees up to waist height and pump your arms.
Fast Feet on Box
Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.
Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.
Alternating Split Squat
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Squat to Presses
Holding a relatively light dumbbell in each hand by your side, squat down until your knees are bent just above 90 degrees. As you extend your legs push the dumbbells overhead and extend your arms fully. Lower the weights as you squat down again.
Stand with your feet together and arms by your sides. Keeping your feet together jump forward a foot or so. Jump back to the starting position. Jump to your left, back to the start, then the right and then behind you. Repeat this sequence by keeping ground contact time minimal and feet together.
If you're lucky enough to own any cardiovascular equipment (treadmill, cross trainer, rowing machine) they make good circuit training exercises. Of course if you perform your routine at the gym you have an even greater range of choice.
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- Chris Quenby is an Internationally Acclaimed Taekwondo and Kickboxing Champion with a BSc in Sport and Exercise Science from Loughborough University - arguably the number 1 Sports University Globally. He is passionate about Sport, Fitness and Vitality.Body Fitness specialises in Fitness Regimes targetted at Weight Loss, Cardiovascular Fitness, Strength Training and Muscle Hypertrophy. In addition to this, Nutritional Planning, Goal Setting and a Healthy Mindset are an integral aspect of what we do ourselves and confidently believe we pass on to others on a daily basis.Irrespective of level or size, if you are passionate about healthy change you are in the right place!
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