Jump up and down as if you were using a jump rope.  First rotating your forearms forwards for a certain amount of reps, then rotating them backwards. Keep your midsection firm and chest out. Keep your jumps light so you land softly each time. [wlsp_jvftbasecontentvaluablebanners]

Stand up straight keeping your knees soft, so not locked out, and your arms slightly bent by your sides. Have your chest out and your midsection firm. Now Jump up “spread eagled“, so to speak, raising your arms out to the sides and upwards as you jump. And have your legs wide apart. Then Lower […]

Standing Dumbbell Lateral Raises Stand with your feet shoulder width apart. Keep your chest out and midsection firm. Holding a dumbbell in each hand by your sides – with your palms facing your body and your elbows slightly bent – raise the dumbbells up and outwards so your arms are at shoulder height. Now lower […]

Place yourself in a pushup position. Keep your back flat, your aim is to keep your body in a straight line from your head to heels. Contract your abdominals to prevent you from sagging in the middle. Hold this position for as long as you can, building up to 1 minute [wlsp_jvftbasecontentluvthisbanners]

Dumbbell Shoulder Press Stand with your feet shoulder width apart, knees slightly bent and your midsection firm. With a dumbbell in each hand, bring them up to just above shoulder height. Have your palms facing forward and elbows bent. Now push up, in a slight arc type motion, so that your dumbbells are at arms […]

Stand side on, with your left leg next to a bench. Keep your chest out and midsection firm. Step up sideways onto the bench with your left leg, bringing your right knee up. Lower your right leg down to the floor, followed by your left leg. Repeat to complete your set. Then turn around and […]

Standing tall with your feet together, keep your midsection firm. Raise your left leg up behind you, ensuring that your right leg is slightly bent. Once you feel the “stretch” in your hammies lower your left leg and return to starting position. Then Repeat. Once you’ve completed your set then follow the sequence using opposite […]

Sit on the floor with your knees bent in front you and your toes pulled towards you. Have your arms directly out in front of you. Engage your core muscles and lower yourself down so that your middle and lower upper back touches the floor. Raise yourself back up to starting position and Repeat. Continue […]

Stand in front of a bench with your hands on your hips. Extend your right leg back and place the top of your foot on top of the bench. Keeping your upper body upright, lower yourself down flexing your left knee and hip. At the bottom of the movement push yourself back up again driving […]