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- Squat thrusts Start this exercise in the standard press up position with hands shoulders width apart. From here lunge both legs forward towards your chest land on the floor with both feet and then kick both feet back to the start position. This is a great high intensity move, which engages a lot of explosive muscle fibers in the core.
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- Mountain Climbers This is a great exercise, which incorporates explosive movements to engage a lot of muscle fibers around the core and also acts as a great CV workout. Start with your hands on the floor and assume the press up position. From here simply raise your right leg to your chest and then lower back to the starting position and repeat with the left leg. That’s one total rep.
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- From a standing position jump up in the air as high as you can go tucking your knees into your chest as you jump.
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- Spotty dogs This exercise is similar to jumping jacks but going forward. Jump whilst raising your arms in front of you alternately with your opposite foot in front as well.
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- Star jumps Start by squatting down with your hands in front of you and leap up into the air whilst forming a star shape.
Run or Jog 5m Calf Stretch 2 x 1 for 30 s, Rest Hamstring Stretch 2 X 1 FOR 30s, Rest Quadriceps Stretch 2 x 1 for 30s, Rest
Burbpees 10 reps, Rest 30s Jumping Jacks 40 reps, Rest 30s Squat Thrusts 10 reps, Rest 30s Mountain Climbers 40 reps, Rest 30s Tuck Jumps 10 reps, Rest 30s Spotty Dogs 40 reps, Rest 30s Basic Ab Crunches 10 reps, 30s
ATHLETE: DANIEL VENTURA WBFF PRO
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