Push-ups
Start on all fours on the floor. Extend your legs out behind you so you’re in plank position. Keeping your midsection firm, slowly lower your body towards the floor bending your elbows. Then push yourself back up to starting position and
repeat.
Knee Push Ups
Start on all fours on the floor. Keeping your midsection firm, lean forward so
that your hands are directly under your shoulders. You want to create a straight
line from your knees through to your head. Have your lower legs folded behind you. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.
Jumping Jacks
Starting position…Stand up straight keeping your knees soft, not locked out, and your arms slightly bent by your sides. Have your chest out and your midsection firm.
Jump up “spread eagled“, so to speak. Raise your arms, keeping them slightly bent, out to the sides and upwards as you jump, have your legs wide apart. Lowering your arms and legs land back at at starting position making sure that you keep your knees soft – to prevent jarring of your joints and back. Repeat the exercise until you have completed your set.
Push-Up Burpees
Start in pushup postition. Perform a push-up with your legs extended out behind you and your hands about shoulder width apart, fingers facing forwards. Now drive your legs up underneath you so that you’re in a squat position with your arms either sides of your legs and your fingertips touching the floor. Now jump up as high as you can, keeping your knees bent slightly then land back in squat position. Drive both your legs back behind you again. Repeat sequence.
Correct form is important with this exercise as you need to keep the movements flowing and continuous. As soon as you have completed a rep then continue straight onto the next rep. As soon as you feel the correct technique drop off stop immediately. Correct form is essential. Better to get three or four top notch reps out than 10 terrible sloppy reps that can put you at risk of injury.
© Mandy Gibbons
Virtual Fitness Trainer
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