Fitterclub

Exercise Lying Back Extension Equipment: No equipment Movement Type: Core Body Focus: Core Lie face down on your stomach with your forehead resting on the back of your hands. Keeping your feet and legs in contact with the floor, slowly lift your head and chest off the floor as high as you comfortably can, pause and hold this position at the top, then lower your head and chest back down.

Exercise: Spotty Dog Equipment: No equipment Movement Type: Cardio Body Focus: Total Body This is a high energy full body cardio move. Alternate leg strides back and simultaneously lift both arms in front. Keep alternating leg stride movements, focus on exaggerated movements with strict form for the benefits of this move. To progress this move do it at a higher intensity and increase the range of movement.

Exercise: Side Step Outs Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body Start with your hands on hips, legs together, and core engaged. Make large step-out movements to each side, alternating legs. Tap the whole foot out to the side return and repeat.

Exercise: Running Lunge Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body This is a tough static hold with a high intensity arm movement. First you lower into a lunge position keep the shoulders up and abs braced. Drive the elbows back with power coming from the shoulder complete 20 reps on each leg and then switch sides. This exercise requires muscular endurance through the legs and high energy power through the arms.

Exercise: fast feet shuffle Equipment: No equipment Movement Type: Cardio Body Focus: Full Body Begin by standing with your feet hip-width apart and your knees slightly bent. Engage your core muscles for stability and balance. Start shuffling your feet rapidly from side to side in a small, controlled motion. Keep your movements light and quick, ensuring that your feet barely lift off the ground. Maintain a steady pace throughout the exercise, focusing on speed and agility. Continue shuffling for the desired duration or number of repetitions.

Exercise: Cross Country Skier Equipment: No equipment Movement Type: Cardio Body Focus: Upper Body Start this move braced in the athletic position, keeping the feet hip-width apart, knees bent with your weight back in your flexed hips. Engage the abdominals (bracing) to maintain spinal stability throughout the exercise. Lift the arms up high above the head as if holding ski poles and drive them back down past the hips in a fast-dynamic movement. Lift the arms back up, and whilst maintaining the athletic braced position to challenge the core keep repeating the arm ski movements. If you want to progress this move add momentum through your legs to make a big exaggerated movement.

Exercise: Lateral Shuffles Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body Set out a small space, approximately 2-3 meters if possible. Stand at the far left in an athletic ready position: feet hip-width apart, knees bent with your weight back in your flexed hips. Engage the abdominals (bracing) to maintain spinal stability throughout the exercise. Maintain the athletic ready position with your hips bent, your chest over your knees and your weight balanced on the balls of your feet and back in your hips; shift your weight towards your right and then switch back moving left with fast feet shuffles. Keep quick rapid foot movement for the duration of each lateral shift.

Exercise: Rocket Jumps Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Starting by shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Try to maintain a flat back by bending forward at the hips, keep your head facing forward and position your arms by your side or where they offer the greatest degree of balance support. Extend your shoulders and reach your arms behind you to prepare the arm swing forward and upwards. Pause briefly pause at the bottom of your downward phase, then explode upwards through your lower legs. As you jump into the air, you propel your arms forward and throw them up in the air reaching overhead to help create upwards momentum away from the ground. Extend all the way through the body to create a straight line from your toes up through your arms and out of your hands. When landing, land on the mid-foot rolling backwards towards the heels whilst pushing your hips backwards and downwards to absorb the impact with soft knee. Recoil and repeat with explosive power

Exercise: Lateral Jumps Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body Start with your ankles and feet together. Take continuous short side to side jumps, landing softly with a slight bend in the knee. If this movement is too much for you to start off, you can regress by doing steps outs. To progress this move you can do bigger faster jumps.

Exercise: Speed Ball Equipment: No equipment Movement Type: Cardio Body Focus: Upper Body Start the move by cushioning at the knees. Brace your core and lift both hands to shoulder height. Take the hands around each other in a fast circle motion boxing speed ball style. To progress this move take the arms left and right across as you speed ball!

Exercise: Cross Body Cross Overs Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body Start by marching on the spot. Take the movement into a higher knee march, stepping out to the side and really lifting the knee high across the body. Reach the hands up high and as you lift each knee pull the hands down by the side of your legs/hips. Really exaggerate the movement for greater cardio training effect, reaching high and lift the knee/pull the arms down with purpose. To progress this move add in hop jumps for each knee lift.

Exercise: Speed Skaters Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body Start standing tall, cushion at the knees and then push off your right foot for a short jump to the left. As you land on the left foot speed skate your right foot behind you. For added movement and to challenge yourself a little more draw the arms across the body in the same movement. Alternate sides for repeated reps. An easy exercise to progress for high intensity or regress for lower impact.

Exercise: Squatting Cross Punches Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Get low into a half squat, looking straight ahead with the chest up, and drive through your heels. As you rise from the squat rotate through the hips and punch. Punch left and right continually, returning to center and re-setting between reps.

Exercise: High Knees with Pull Downs Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Marching on the spot to start, then take the movement into a higher knee march. Reach the hands up high and as you lift each knee pull the hands down by the side of your legs. You need to really exaggerate the movement for greater cardio training effect - reach high and lift the knee/pull the arms down with purpose. To progress this move, introduce hop jumps for each knee and high energy pulldowns.

Exercise: High Knees with Punches Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Stand up straight, with shoulders up and back with the core engaged, begin to run on the spot with exaggerated high knees alternating as fast as you can. At the same time alternate punches across the body keeping elbows soft as you extend the arms. For progression for balance and greater core stability you can extend hands high over your head.

Exercise: Sprint on the Spot with Arms Pumping Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Don’t confuse this with high knees or jogging on the spot. This is a high intensity sprint movement, with fast legs and elbows pumping. We really need to see fast feet and pumping elbows driving back mimicking sprint movements on the spot to take the heart rate up and give the fast twitch fibers a challenge. Keep the core engaged chin up and arms close to your side, putting big energy into the movement. If you are not able to keep up the speed or intensity you can regress into a jog or if you want to up the ante you can introduce belly drops into your sprints.

Exercise: Shuffle with Floor Taps in Front Equipment: No equipment Movement Type: Cardio Body Focus: Total Body These are fast feet shuffle moves. complete 10 fast feet shuffles and tap the floor alternating between left and right-side taps. Combining fast feet shuffles and tapping low to the floor will really bring the heart rate up and add to the cardio challenge.

Exercise: Jumping Jacks Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Start in a standing position legs together and hands by your side, and jump into a wide leg position raising the hands up simultaneously. Make sure you land with a cushioned knee position and the knee stays in line with your toes. The move becomes a dynamic cardio exercise in which you can control the intensity of the size of the jumps. Your landing leg position is very important for protecting the knee joint. If you find this movement too hard initially you can regress to a half-jack strider. If you want to progress you can do so with fast jumping jacks.

Exercise: Plank Jack Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body Start in an upright plank position, keeping the elbows and wrists under the shoulders. Engage the core and hop both legs out to the side of your body whilst holding the hips up. Keep a spring from the toes and do your absolute best to keep the hips up and back flat for a dynamic core challenging cardio move with added hip mobility benefits.

Exercise: Elbow to Knee Equipment: No equipment Movement Type: Cardio Body Focus: Total Body This is a standing position torso twist combined with a knee lift mobility of the core Start with the hands up and in a marching movement bring opposite elbow to knee for a warm up twist. Progress into larger movements and make the move more dynamic for a great cardio move.

Exercise: Walk Outs/Inch Worms Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Stand tall, then gradually bend forward placing the hands on the floor, walk your hands forward as if for a press up position, then gradually walk the hands back to the start position. For the Inch worm, from the walk out into the press up then take the feet forwards towards your hands and raise back up to a standing position.

Exercise: Grasshopper Equipment: No equipment Movement Type: cardio Body Focus: Total Body Performing the Grasshopper exercise involves the following steps: Start in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and jump both feet forward toward the outside of your hands. As you jump, simultaneously twist your torso to the right, bringing your left knee toward your right elbow. Return to the starting plank position and immediately repeat the movement on the other side, jumping your feet forward and twisting your torso to bring your right knee toward your left elbow. Continue alternating sides in a fluid, rhythmic motion.

Exercise: Burpee Equipment: No equipment Movement Type: cardio Body Focus: Total Body Begin by taking up the squat position, then position your hands in front of you on the floor. Kick the feet back taking yourself into a press up position. Quickly fire the legs back to the original squat position then jump as high as possible. This total movement is equal to 1 burpee. To progress your burpee, do a press up at the bottom of the phase and jump high at the top.

Exercise Details Exercise: Squat Thrust Equipment: No equipment Movement Type: Cardio Body Focus: Lower Body As you perform the Squat Thrust exercise, remember to: Stand with your feet shoulder-width apart to start. Squat down, placing your hands on the floor in front of you. Jump your feet back into a push-up position, keeping your body in a straight line. Quickly jump your feet forward toward your hands. Explode upward, jumping into the air as you extend your hips and knees fully. Land softly and immediately transition back into the squat position to begin the next repetition. Repeat this sequence for the desired number of reps or time duration. Tips for Success: Keep your core engaged throughout the exercise to stabilize your body. Land softly with each jump to reduce the impact on your joints. Maintain a steady, rhythmic pace to maximize the cardio and muscle-building benefits.

Exercise: Mountain Climber Equipment: No equipment Movement Type: Cardio Body Focus: Total Body Start in a press up position, keeping shoulders, elbows and wrists aligned. Also keep your ankles, hips, shoulders aligned with braced core. One leg at a time, drive the knee up towards the stomach, switch quickly, and repeat.