Chest - Swissball Jacknives with push up


This is a great exercise to test your core while giving your chest a good workout. 1. Start in the static plank position with your feet on the ball 2. Curl your knees inwards 3. Then as you take the ball back to start position, do a push up. If you can't quite co-ordinate push up while taking ball backwards, take the ball out then do a push up. Then curl ball back towards your knees, then take ball back again and so on..have fun!

Back - Pull ups for beginners

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If you're a beginner and finding that you can't quite manage a 'grown up' chin up yet, then try this novice alternative.

1. At smith machine, place bar just over your arms length from the floor. You can also put a bar across the squat rack

2. Start with your legs straight (or bent depending on your strength level, then pull yourself up to bar. Deceptively hard for beginner so stick with it!

Legs - Skip lunges over box

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This exercise will sure get your buns and glutes into great shape, not to mention great for cardio. 1. Stand in squat position with your feet shoulder width to a box or step about 20cm high 2. Then 'skip' across box with left foot landing on box and right foot on the other side 3. End in lunge position, then push back up again to go to other side.

Back - Dumbell overhead pull with squat

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This interesting little exercise is great as part of your conditioning programme as it works the legs, back and shoulders at the same time. Have a good warm up before doing this one otherwise you might pull something...and it might not be the weight!

1. Start in squat position holding a dumbell (around 10kg depending on your strength and training experience) with both hands.

2. As you squat up, thrust the dumbell to above your head. Try and keep your back flat and your head up during the movement. That's one rep.
Then as you squat back down, bring the weight to starting position and start again.

Chest - Swissball Jacknives with push up

Back - Pull ups for beginners

Legs - Skip lunges over box

Back - Dumbell overhead pull with squat

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