Jogging on spot (regular, high knees, butt kicks, sprints)
Kettle bell swings
Squat with straight arm raise
Straight arm raise across body, floor to full reach.
15 side to side jumps over the mat
15 body weight squat jumps
10 side to side jumps over the mat
10 body weight squat jumps
(2 sets)
Start one end of mat
Plank position (straight arms) hold half press
Crab walk in plank position to other end of mat
Plank position (straight arms) hold half press
(repeat for 5)
Plank position (straight arms) cross body knee lift
(repeat for 20)
Plank position (straight arms) hold half press
Crab walk in plank position to other end of mat
Plank position (straight arms) hold half press
(repeat for 5)
Plank position (straight arms) cross body knee lift
(repeat for 20)
Jumping lunges (for 15)
Single leg squats (for 5-8)
(4 sets alternating single leg)
Sitting on the swiss ball with legs lifted – balance
Plank roll outs on Swiss Ball (for 20)
Crunches to the knee
Scissor kicks
Crunches to the knee
Butterfly kicks
Crunches to the knee
Lifted straight leg rotations
Full sit up with weight above the head
Leg raise to hip raise
Full sit up with weight above the head
Leg raise to hip raise with twist each side
Full sit up with weight above head
Plank (forearms) with punches
Plank with alternate limb raises then opposite limb raises
(hold for 15 secs on each)
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