Exercise Classes

Mountain Climbers

1) Adopt a plank position ensuring your hands are directly beneath your shoulders.

2) Fully flex one hip and hold.

3) Extend the bent leg to the rear and repeat the movement pattern on the opposite side

Body Weight Squats

1) Stand tall with your back straight and  your feet hip width apart.

2) Initiate the squat by pushing your hips back, as if you were sitting on a chair.

3) Continue the movement by bending the knees, keeping them directly over the feet. 

4) Lift back up and repeat.

Push Ups on Knees

1) Lie on your stomach with your hands beside your shoulders.

2) Keep your knees on the floor, raise your body off the floor by straightening your elbows, keeping your chin tucked in and your body straight as a plank..

3) Bend your elbows and lower yourself back down to the floor.

Plank

1) Start on all fours, then prop yourself up on your forearms and toes, with your chin tucked in.

2) Lift up your body, creating a straight line with your body.

3) Maintain the position without arching the lower back.

Glute Bridges

1) Lie on your back with your knees bent and your feet flat on the floor.

2) Tighten your buttock muscles and lift your hips up off the floor.

3) Make sure you keep your hips up and level throughout the movement.

4) Slowly lower your buttocks and hips back down, and repeat the exercise.

Jumping Jacks

1) Stand up straight with your feet together and your arms by your sides.

2) Jump up, spreading your feet out to the sides while bringing your arms overhead, forming a “star” shape.

3) Jump again, bringing your feet back together and your arms down to your sides.

4) Keep jumping in and out for a set time or number of reps.

Wall Sit (higher)

1) Stand up straight with a wall positioned behind you.

2) Lean your back and buttocks against the wall, then walk your feet forward.

3) Slide down the wall until you reach a 90-degree angle at your hips and knees.

Ensure your back and buttocks remain in contact with the wall.

4) Hold this position.

Crunches

1) Lie on your back with your knees bent.

2) Place your arms across your chest, tuck your chin in, and lift your head and shoulders off the ground.

3) Lower your head and shoulders and repeat.

Static Lateral Lunges

1) Stand up straight with your feet hip-width apart and hands on your hips or clasped in front of your chest.

2) Take a big step to the right, keeping your left leg straight and bending your right knee. Push your hips back as if sitting into a chair, lowering your body toward the ground.

3) Press through your right foot to return to the starting position.

4) Repeat on the Other Side

High Knees

1) Stand tall with your feet hip-width apart and arms at your sides.

2) Quickly lift your right knee up toward your chest, then switch and lift your left knee, moving as if you're running in place.

3) Swing your arms with each knee lift to keep your balance and add intensity.

4) Keep alternating knees at a fast pace for a set time.

Burpees

1) Start position is standing upright. 


2) Drop down into a press up position and then fluidly move up into the squat thrust position, then without pause use both legs to leap upwards, extending the arms overhead during the upward movement.

3) Control the landing using the knees and hips to absorb the impact and return to the start position.


4) The overall movement should be fluid and continuous.


Bodyweight squat

1) Start position is standing straight with the arms out in front and bent at the elbows, the fists should be clenched and the palms facing inwards.

2) Move downwards into a squat position so that the knees are aligned over the toes and the heels are in contact with the floor, make sure the back is straight.

3) Keep the head and chest upright

4) Hold for 2 seconds and return to the start position.

Push up

1) Lie face down with hands under your shoulders and toes on the floor. 

2) Push up, extending your arms without locking elbows. 

3) Pause briefly, then lower until your chest is just off the floor. Keep your back straight and core engaged to avoid sagging.

Bicycles

1) Lie on your back with your hands behind your neck. 

2) Lift both legs and start a slow cycling motion, maintaining a curl in your torso. 

3) Touch each elbow to the opposite knee as it comes in, keeping the extending leg straight and just above the floor. 

4) Keep your lower back pressed down throughout.

Long heel glute bridge

1) Lie on your back with your feet on the floor and knees hips width apart.

2) Straighten your knees a little and lift your toes.

3) When ready, push through your heels and lift your hips from the floor.

4) At the top of the movement, you should have a straight line between your shoulders, hips, and knees.

5) Return your foot to the floor and repeat with your other leg.

Jumping Jacks

1) Stand upright with your feet together.

2) Jump upwards and open your legs outwards and at the same time bring your arms upwards you should be making a star pattern.

3) Land gently using your knees and hips to cushion the landing and then immediately spring back to the start position and bring your arms down by your sides.

4) Continue in a fluid and controlled manner.

Wall sit (lower)

1) Stand up straight with a wall positioned behind you.

2) Lean your back and buttocks against the wall, then walk your feet forward.

3) Slide down the wall until you reach a 90-degree angle at your hips and knees.

4) Ensure your back and buttocks remain in contact with the wall.

5) Hold this position.

Crunches

1) Lie on your back with your knees bent and your feet flat on the floor.

2) Flatten the small of your back against the floor and tighten your abdominal muscles.

4) Lift up your arms so they are pointing to the ceiling.

3) Reach one arm  forwards at a time, lifting each side of your body with the movement.

Lateral lunge

1) Start position is standing with the legs slightly bent into a crouch and the arms in the ready position placed in front of the trunk.


2) Stay in the crouch and step to the side.

3) Stay in the crouch position with the trunk upright, and then back to the starting position, remaining in the crouch position.

4) Repeat in the opposite direction using the other leg.

Jump squats 

1) Stand with feet shoulder-width apart. 

2) Bend your knees, sink your hips back as if sitting in a chair, keeping knees together and behind toes. 

3) Raise your arms for balance. 

4) Drive through your heels to jump up, landing back in the squat. 

5) Regain balance and repeat.

Burpee with Push-Up

1) Start position is standing upright. 


Drop down into a press up position,then lower until your chest is just off the floor. 2) Keep your back straight and core engaged to avoid sagging.Push up, extending your arms without locking elbows. 

3)Then jump up into the squat thrust position, then without pause use both legs to leap upwards, extending the arms overhead during the upward movement.

4) Control the landing using the knees and hips to absorb the impact and return to the start position.


5) The overall movement should be fluid and continuous.


Lunges

1) Stand with both feet hip width apart. 

2) Lunge forward, making sure you land with the heel and your knee stays over the foot.

3) Push through the heel and return to the standing position.

4) Repeat with the other leg. 

Push-Ups

1) Lie face down with hands under your shoulders and toes on the floor. 

2) Push up, extending your arms without locking elbows. 

3) Pause briefly, then lower until your chest is just off the floor. Keep your back straight and core engaged to avoid sagging.

Deadbugs

1) Lie flat on your back on a mat with your arms extended straight up toward the ceiling. Bring your legs up so your knees are bent at a 90-degree angle directly over your hips. Keep your spine neutral (pressing your lower back gently into the floor).

2) Slowly extend your right arm back behind you toward the floor while straightening your left leg toward the ground, keeping both limbs a few inches above the floor.

3) Pause briefly when your arm and leg are extended, focusing on engaging your core to prevent your lower back from arching.

4) Return your arm and leg to the starting position in a controlled motion.

Single Leg Glute Bridge

1) Start in lying.

2) Lift one leg off the floor and go up into a shoulder bridge.

3) Keeping the leg out straight and the thigh in line with the other thigh, lower yourself on the ground and lift yourself back up again to repeat. 

Squat Jumps

1) Stand with your feet shoulder width apart.

2) Jump and land in a good squat position and hold the landing position for 2 seconds, then repeat.

3) When landing, make sure your knees don't go beyond your toes and your back is straight.

Wall Sit (marching)

1) Stand with your back flat against a wall, feet shoulder-width apart, and slightly out in front of you.

2) Slide down the wall until your knees are bent at a 90-degree angle, as if you’re sitting in an invisible chair. Keep your knees directly over your ankles, and press your lower back firmly into the wall.

3) Lift your right foot off the ground a few inches, bringing your knee slightly toward your chest while keeping the other leg stable.

4) Lower your right foot back to the ground, maintaining the wall sit position, and repeat the movement with your left foot.

5) Continue to alternate “marching” your legs, aiming for a controlled, steady rhythm.

Crunch with Twist 

1) Lie on Your Back: Bend your knees, place your feet on the ground, and lightly touch your hands to the sides of your head.

2) Crunch Up and Twist: Lift your shoulders off the ground, twisting your torso to bring your right elbow toward your left knee.

3) Return and Switch: Lower back down, then twist to the other side, bringing your left elbow toward your right knee.

4) Repeat: Continue alternating sides for each rep.

Jump Lunge

1) Start in a lunge (split squat) position with your hips and knees bent 90°. Your front knee should be above your front foot and your back knee shouldn't be in contact with the floor.

2) From this position, jump up and switch legs position quickly while in mid-air.

3) Continue this way until all repetitions are completed