29th Aug - 3rd Sept : 40/20

Standing about arms length from the chair or stool. Reach down and place hands on either side of the chair, upper body directly over straight arms.

2 options:
1) Step legs out one by one as far far as possible into plank
2) jump out with both feet - so that the body is in plank position – upper body inline with the floor, stomach pulled in, legs extended back at a diagonal position with heels off the floor.

Step/Jump back to the start position.

Intermediate 1:
Standing with weights in both hands. Bend forward bringing the weights to the mat and step out to plank position. Step back towards the hands, coming back up to standing.

Intermediate 2:
Same as intermediate 1 however instead of stepping, jump both feet out the plank.

NB. If the weights are compromising form, take them away and do straight forward burpee. If you have long legs keep the legs wide throughout as it makes it easier to step or jump back to standing.

With weights in both hands. Bend forward bringing the weights to the mat slightly wider than shoulder width and jump out to plank with feet wide.
Drop the whole body to the floor between the weights. Push up with arms (the back will arch as you lift the body) , then hinge at the hips allowing the feet to meet the hands, then lift the body back to standing.

N.B. When dropping to the floor and bringing yourself back up, imagine you’re lying onto a towel on a sandy beach and then peeling yourself back up.

Standing feet shoulder width apart. Holding weight, arms remain straight. Raise weight to chest and return. Drop straight into squat. Repeat. Back straight. Knees push out when squatting.

Feet shoulder width apart. Go into squat whilst raising the weight to chest or above head height. Back and arms straight.

Same as intermediate except as lifting the weight, jump into squat. Raise weight to chest of above head. Back and arms straight.

With resistance band:
Hold the resistance band with both hands, palms facing up to ceiling. Hinge at the hips, slight bend in the knees and keep the back straight.. Imagine golf ball between shoulder blades to stop rounding of the back. Hold the resistance band at chest level. From there, keeping arms straight, open the arms outwards, then return back to start.

With weights:
Weights in both hands, palms facing inwards towards each other. Hinge at the hips, slight bend in the knees and keep the back straight.. Imagine golf ball between shoulder blades to stop rounding of the back. Place arms straight just ahead of the chest level. From there fly arms out to shoulder height, pinching the shoulder blades together. Then return the arms back to chest level. Repeat

Place hands against the wall at chest level and wider than the body. Step the feet away from the wall so the body is angled away from the wall with arms straight. Now lower the body towards the wall as close as possible and then hold for the duration of the set.

Lying on the mat, bring the hands directly by the chest as a support. Draw the stomach in, push hands into the mat which will start to elevate the body. Bring the upper body an inch away from the mat and hold, keeping the knees on the floor as a support. Hold in this position for the set however drop to the floor if a rest is needed. Then resume position.

Same as intermediate however have the body fully outstretched and aim to bring the whole body an inch off the floor. Only the hands and feet should be on the floor for the duration of the set.

With or without a weight at chest height, standing with feet shoulder width apart. Engage core (stomach in, back neutral) Lunge by stepping forward slightly more than a normal step. Drop the back knee down towards the floor as if kneeling. Keep the body upright as the legs drop towards the floor. Return to standing position and repeat on the other side.

Like basic except arms need to be by your side. As you lunge forward your fingertips should touch the floor before return to standing position. Make sure as you touch the floor, your back doesn’t round. Try to maintain straight back and looking ahead throughout. Repeat on the other side.

To prepare for this exercise, step forward and lower down in lunge position with fingertips touching the floor. Ensure the back is straight and not rounded with your head is facing forward throughout. From this position, power up pushing the weight into both feet, so that you jump up into the air. Switch the leading/front leg to the other side in the air so that you land on the opposite side. To ensure the knees aren’t damaged by impact, as soon as the feet hit the floor, the body should lower back to start position so that the impact of landing is shared across the
whole body and not just in the legs. Think soft and light landing.

Place weight at chest height, elbows tucked in. Pull shoulder blades together and keep shoulders down. Start to lower the body by pushing the hips back as if sitting on the chair. Maintain a straight back and look ahead. Keep lowering and push the knees outwards. The aim is to lower the body as far as possible into a deep squat (unless bad knees). Once as low as possible, push back up to standing and repeat.

Sit upright in a chair with back against the chair as support. With weights in hands raise arms into a right angle position at elbow joint and hands at ear height with weights facing outwards. Draw the arms in towards each other so that the hands meet, with the lower arm moving in the same plain. Fly the arms out back to start position.

Same as basic only standing. Ensure shoulders don’t lift as the weights are drawn towards each other during the movement.

Standing holding a weight at chest height, elbows tucked into the waist. Tuck the pelvis under, glutes squeezed. Slowly round the back allowing the stomach to crunch pulling the weight towards the waist. Return to standing. All the work should be felt in the stomach.

Lying on the mat with legs bent and back flat on the mat. With or without weight at chest height, lift your head off the mat and curl the torso upwards lifting off the mat as far as possible, keeping feet on the floor. Curl back to start and repeat. Go slowly allowing the stomach to do the work, rather than rely on momentum.

With or without weight, adopt the same position as intermediate however this time feet off the floor and legs extended, with shoulders off the floor. Crunch by snapping the knees towards the chest, then extend the legs back out and the upper body too. Repeat the crunch.

Standing holding a weight at chest height, elbows tucked into the waist. Tuck the pelvis under, glutes squeezed. Slowly round the back allowing the stomach to crunch pulling the weight towards the waist. Return to standing. All the work should be felt in the stomach.