PUSH UP ON THE KNEEPlace both hands on the floor in front of you, Shoulder width apart. Wrist and elbow should be in the line with the chest. Body should be supported only by hands and knees. Pull in the abdominals tight and keep the pelvic straight. Bend at the elbow to lower the body toward the floor until the upper arms are parallel to the floor. Pause briefly then push back to start position
SQUATASStand with feet shoulder width apart. Contract the abs and keep them tight. Start the squat by bending at the knees and hips, keeping the back straight. Keep the knees in line with the toes. Fully extend the legs until you are back to standing position.
LUNGESStand upright, hands by your side, feet slightly wider than shoulder width. Step forward and drop so that the leading knee is roughly at 90 degrees. At the bottom of the move push back up and step the leading leg back to the start position. Keep the chest lifted, back straight and head looking the entire movement. Repeat with the opposite leg.
QUADRUOED BENT KNEE HIP EXTENSIONCome to a hands and knee position on an exercise mat or floor. Your knees and feet should be hip width apart and hands under your shoulder. Engage your core and abdominal muscles, keeping the spine in neutral.
PLANK POSITIONLie face down on a mat with elbow and forearms flat on the mat. Raise the trunk, thights and knees off the floor. Pull in the abdominals tight and keep the pelvis straight. Hold this position for at least 30 seconds or until form begins to fail.
15 DAYS TRAINING PROGRAMME
- 1 TO 5 DAYS –complete the circuit once
- 6 TO 10 DAYS –complete the circuit twice
- 11 TO 15 DAYS –complete the circuit thrice