9 SEP 2022 · High Knees Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Imaginary Skipping  Imagine you’ve got a rope with you.  Swing and hop on your legs - alternate it, left and right  Jump as high as you can and land gently.  Jumping jacks Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Mountain climbers 1. Put both hands and knees on the floor. 2. Place your right foot near your right hand and extend your left leg behind you.  3. In one smooth motion, switch your legs, keeping your arms in the same position.  4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

12 AUG 2022 · High Knees Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Imaginary Skipping  Imagine you’ve got a rope with you.  Swing and hop on your legs - alternate it, left and right  Jump as high as you can and land gently.  Jumping jacks Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Mountain climbers 1. Put both hands and knees on the floor. 2. Place your right foot near your right hand and extend your left leg behind you.  3. In one smooth motion, switch your legs, keeping your arms in the same position.  4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

5 AUG 2022 · High Knees Stand with your feet hip-width apart. Lift up your left knee to your chest. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace. Imaginary Skipping  Imagine you’ve got a rope with you.  Swing and hop on your legs - alternate it, left and right  Jump as high as you can and land gently.  Jumping jacks Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Mountain climbers 1. Put both hands and knees on the floor. 2. Place your right foot near your right hand and extend your left leg behind you.  3. In one smooth motion, switch your legs, keeping your arms in the same position.  4. Switch your legs back and forth twice, such that your right leg is again close to your right hand.

1 AUG 2022 · JUMP SAUAT How to Do Squat Jumps Stand with your feet shoulder-width apart. Start by doing a regular squat, engage your core, and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. ... PUSH-UPS How to Do a Push-Up Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. PULSE SQUAT How to do pulse squat Stand with your feet shoulder-width apart. Start by doing a regular squat, and engage your core.  This time you won’t stand or come all the way up Stay In between sitting all the way down and standing. Move up and down like a pumping heart  CHAIR DIPS How to Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees. Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle. MOUNTAIN CLIMBERS  As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories. INSTRUCTIONS; Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. 4 sets of 10 reps (super set)

18 JUL 2022 · BURPEES TO CLEAN AND PRESS Start in pushup position, holding a dumbbell in each hand.  Perform a pushup.  Still holding onto the dumbbells, pop up onto your feet.  Clean the dumbbells to shoulder level.  Stand up straight and press the dumbbells over your head. Repeat. B. SUMO SQUAT TO BICEP CURL EQUIPMENT: Dumbbell Stand with your feet wider than hip-width apart, toes turned out, holding a pair of dumbbells between your knees. This is the start.  Bending at your knees, lower your body until your thighs are parallel to the floor (A). Push yourself back up as you curl the weights up to your shoulders (B). Return to start. That's 1 rep. 

8 JUL 2022 · PUSH UP (WIDE) PLANK PUSH UP (CLOSE) MOUNTAIN CLIMBERS  Clean and Press: The clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength. Instructions; Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long. Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward. As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.

1 JUL 2022 · STANCE JACK DUMBBELL SNATCHES  Stand shoulder-width apart with a dumbbell on the floor between your feet. It’s best to use a lightweight at first and gradually increase the load as you learn to perform the move safely with proper form. Keep your shoulders back, chest out, and eyes facing straight ahead. Ensure your back is straight. Push your hips back (hinge your hips) and bend your knees into a squat position. With a straight right arm, grab the dumbbell with an overhand grip. You should not have to reach far ahead or behind to grab the dumbbell. Tip: Avoid hunching your back and looking down. Hinge at your hips and bend with your knees to lower your body. Before standing up, slightly rotate your elbow and shoulder externally (outward). Be sure your shins are perpendicular to the ground, pushing into your heels, and your back is straight. Drive down into your heels and stand up explosively using your legs and glute — your feet may leave the ground. Using the momentum of your lower body, begin to raise the dumbbell vertically in a straight line. It should be kept close to your body with a motion similar to that of zipping up a jacket. As the dumbbell approaches shoulder height, begin to pull the dumbbell backward toward your chest and flip your elbow so it’s now below the dumbbell. Press upward with the dumbbell — similarly to an upward punching motion — so that it’s above your head with a straight arm. Tip: Focus on using the momentum from your lower body to transfer the weight rather than relying on your shoulder and arms. Clean and Press: The clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength. Instructions; Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms face your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long. Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward. As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control.

22 JUN 2022 · Clean and Press: Clean and press is a magnificent exercise that builds stamina, cardiovascular endurance, muscular endurance, and even strength. Instructions; Start with feet shoulder-width apart and hold the barbell approximately 2 inches away from your shins. Push your hips back and grab the barbell so your palms are facing your body and your hands are shoulder-width apart. Keep your hips down, chest lifted, eyes forward, and arms long. Keep your core very tight and drive through your heels to pull the bar quickly up to your chest, just in front of your collarbone. Keep your spine tall. Be explosive and fast in your movement as you pull the bar, keeping it as close to your body as you can. To pull the bar underneath your shoulders, shrug your shoulders up and point your elbows forward. As soon as the bar reaches your chest, drive through your heels again and press the directly overhead and straighten your arms and legs. Keep your core very tight. Return to starting position with control. 4 sets of 10 reps WALKOUT: Walkouts are pretty much a total-body move. Specifically, they target: Shoulders Triceps Chest Glutes Hamstrings Core Instructions; a) ‘Place your feet flat on the floor, your hands close to your feet, and you’ll feel your hamstrings stretch.  b) Next, walk your hands away from your legs, keeping your legs straight as you move forward until you’re in a high plank position. Then walk your hands back towards your feet and stand upright.  4 sets of 10 reps

15 JUN 2022 · Decline bench press Equipment required: barbell or dumbbells, 1.Lie on your back on the decline bench, with your knees bent and ankles secured behind the ankle rests. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward the feet. Press your arms straight to lift the weight off the rack. 2.Position the weight above your lower chest to the upper abdomen region. 3.Slowly bend your elbows to lower the weight down to your chest, approximately in line with your nipples. 4.Pause, then press the weight back to the start position. We are going to be doing 4 sets of 10reps, are you ready!? Let’s go! Pushup Equipment required: none 1.Begin on your hands and knees, and step back into a high plank position. Your hands should be just wider than your shoulders, and your legs should be straight with your quads. Your hamstrings should be engaged and your spine neutral. 2.Keeping your core tight, bend your elbows at a 45-degree angle to lower your chest toward the floor, maintaining a straight line from head to heel. 3.Aim to go as low as you can without losing the support of your core or the alignment of your spine and pelvis. 4.Press your chest away from the ground until your elbows are straight. Remember to keep your hips in line with your shoulders and ankles. If this is too challenging to perform on your feet, you may do this exercise on your knees.

8 JUN 2022 · . Incline bench press Equipment required: barbell or dumbbells, incline bench 1.Lie on your back on the incline bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack. 2.Position the weight above your collarbone. 3.Slowly lower the weight down to your chest, approximately in line with your mid-chest to just above your nipples. 4.Pause, then press the weight back to the start position. As with the flat bench, remember to keep your back flat and your feet flat throughout the movement. And, again, it’s highly recommended that you do this exercise with someone spotting you. We are going to be doing 4Sets of 12reps, are you ready!? Let’s go!