Demo of Exercises: Maria / John
Equipment Required: Water, Towel, Box/chair/bench
Warm up Set: (x3) Demo by Maria
In and outs 30 secs
Plank shoulder taps 12 each side
Air Squat by 15 reps + 5 Squat jumps
30 secs Rest and repeat
SET 1 x 3 Rest 15 secs between exercises and 45 secs between sets
1, Side to side hops 60 seconds
2. Box/Chair Step up 20 secs right leg, 20 secs left leg
3. Jess Ennis Lunge 30 seconds
4, Elbow Plank leg raise 30 seconds
SET 2 x 3 Rest 15 secs between exercises and 45 secs between sets
- Bear Crawl 40 seconds
- Knee Grab Sit Ups 30 Seconds
- Bulgarian Split Squats 20 seconds each leg.
SET 3 x 3 No rest between exercises and 45 secs between sets
- Lateral Shuffle with touch 60 seconds
- Wall Squat 60 Seconds
- Plank 60 Seconds.
5 minutes stretching and rolling. Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.