1. Lunges Chin up Chest lifted Abs tight
Knees, hips, and shoulders facing forwards
Bend front knee at a 90 degree angle

2. Tricep Dips Start with 90 degree bend at the knees
Maintain a strong straight back
Lower body towards the ground until arms are at a 90 degree angle
Feet together
Keep a smooth, controlled movement A B

3. Calf Raises
Stand on the balls of your feet firmly on the bench, with your heels hanging over the edge.
Place two fingers on the wall in front of you to remain balanced.
Raise your heels so you’re on your tip toes.
Hold this position for 3 seconds before lowering back down.

4. Front Plank OR
1) Get in push up position, put forearms on the ground, your elbows should line up directly underneath your shoulders
1) Get in push up position and put hands on the ground
2) Squeeze your bum and suck in your belly
3) Keep a straight neck and spine
4) Hold position

5. Arabesque Stand with feet together and hands by your side
Slowly tilt forwards from your hips and lift one leg off the floor
Slight knee bend in the leg that’s on the floor
Chest facing the floor
Keep hips level so body is straight
Hold position for 3 seconds before standing back up again

6. Hurdle Jump Feet shoulder width apart Knees slightly bent
Swing your arms back for momentum and jump up and over the hurdle
Land softly on two feet
Absorb impact with bent knees.