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LOTHGIEWESOLNRELoren was 129kg and suffering with depression. She knew serioushealth issues were just around the corner and things needed tochange, but the fear of being ridiculed stopped her even tryingto get fit.With the support of friends, she plucked up the courage to visitAnytime Fitness. In the office she told Mikalee, the club manager,her story. They cried together and she handed Loren her fob. Nowexercise is part of her daily ritual, she says she finally looks howshe feels on the inside.Now it’s your turn.This plan has been specially formulated by PTs using the AnytimeWorkouts app to help you lose weight fast. The bodyweightworkouts combine high intensity bursts of cardio with strengthand power moves.
FAT LOSS40 MINUTES303 CALORIESFAT LOSS40 MINUTES303 CALORIESFAT LOSS40 MINUTES303 CALORIES
SSOLFAT40 MINUTES303 CALORIESPerform each exercise in the workout, one after another,and then rest for 45 seconds between each stage.Complete 1 set.
enotuokroWSKCAJLAES1ESTAGPSSE T S1RE50LOADIIIIIIRE S T0s1. Stand upright with your feet together and your arms straight out infront at shoulder height.2. Jump up, splitting your feet out to the sides and opening your armsout to the sides.3. Land with your feet about shoulder width apart and your armsoutstretched at shoulder height.4. Jump back in to the start position and rapidly repeat.
enotuokroWEGATSSE T S1REVOPOHHCNE1BR EP S50LOADIIIIIIRE S T0s1. Stand to the side of a bench with your hand on the middle ofthe bench.2. Hop up and over to the other side, keeping your hands on thebench.3. Hop back over to the starting side and continue hopping overand back.
enotuokroWEGNULEDIS1ESTAGPSSE T S1RE15LOADIIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Take a step to one side, lowering your body down and leaningyour torso slightly forward with your weight on the outside leg.Keep your trailing leg straight.3. Push off your outside foot to return to the start position.Complete all reps on one side before switching to the other side.
enotuokroWTAUQS1ESTAGPSSE T S1RE15LOADIIIIIIRE S T0s1. Stand upright with your feet flat, shoulder-width apart and yourarms down your sides.2. Lower your body toward the floor, pushing your hips back anddown and bending your knees.3. Push through your heels to return to the top position. Keep yourback flat and your head up throughout the movement.
enotuokroWPUHSUP1EGATSPSSE T S1RE15LOADIIIIIIRE S T0s1. Support your body on your toes and hands with your elbows bentand your chest nearly touching the floor.2. Push up to a straight arm position. Lower your body back to thestart position and repeat.3. Keep your back flat and your hips in line with your shouldersthroughout.
enotuokroWPIDHCNEB1ESTAGPSSE T S11.RE15LOADIIIIIIRE S T45sPlace your palms on a bench behind you and your heels on thefloor with your legs and arms straight.2. Lower your body toward the floor, bending at the elbows.3. Push up through your palms to return to the start position.
enotuokroWSKCAJGNIPMUJ2ESTAGLOADSE T S1R EP S50IIIIIIRE S T0s1. Stand upright with your feet together and your arms by your sides.2. Jump up, splitting your feet out to the sides.3. Simultaneously swing your arms up to the sides in an arc over yourhead. Reverse the direction of the movement.
enotuokroWM2ESTAGSE T S1REBMILCNIATNOUR EP S50LOADIIIIIIRE S T0s1. Support your body on your toes and hands with one knee bent anddrawn up into your chest and the other leg straight out behind.2. Alternate jumping your feet in and out, bringing your knees intoyour chest each time and keeping your hands on the floor.
enotuokroW2EGSTASE T S1ECNALABPUPSTER EP S15LOADIIIIIIRE S T0s1. Stand upright with one foot on a step or bench with your arms atyour sides.2. Step up onto the bench by pushing down on your front foot andraise your other leg up with a 90 degree angle at the knee.3. Step down off the bench onto the back foot and repeat. Complete allreps on one side before switching to the other side.
enotuokroWEGNULREVOSSORC2EGATSLOADPSSE T S1RE15IIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering yourbody down and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the otherside.
enotuokroWTOTPUHSUPEINLCNI2EGSTAPSSE T S1RE15LOADIIIIIIRE S T0s1. Support your body on your toes and hands with your elbows bentand your hands up on a step or bar.2. Push up to a straight arm position, then raise one hand to theceiling while rotating your body to the same side.3. Lower your body back to the start position and repeat reaching upto the opposite side. Alternate sides with each rep.
enotuokroWILEENK2ESTAGPSSE T S1PUHSUPESOLCNGRE15LOADIIIIIIRE S T45s1. Support your body on your knees and hands with your fingerstouching and your elbows bent.2. Push up to a straight arm position.3. Lower your body back to the start position and repeat, keeping yourback flat and your hips in line with your shoulders throughout.
enotuokroWSKCAJLAES3ESTAGPSSE T S1RE50LOADIIIIIIRE S T0s1. Stand upright with your feet together and your arms straight out infront at shoulder height.2. Jump up, splitting your feet out to the sides and opening yourarms out to the sides.3. Land with your feet about shoulder width apart and your armsoutstretched at shoulder height.4. Jump back in to the start position and rapidly repeat.
enotuokroWEGATSSE T S1REVOPOHHCN3 BER EP S50LOADIIIIII1. Stand to the side of a bench with your hand on the middleof the bench.2. Hop up and over to the other side, keeping your hands onthe bench.3. Hop back over to the starting side and continue hoppingover and back.RE S T0s
enotuokroWEGNULEDIS3ESTAGPSSE T S1RE15LOADIIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Take a step to one side, lowering your body down and leaning yourtorso slightly forward with your weight on the outside leg. Keepyour trailing leg straight.3. Push off your outside foot to return to the start position. Completeall reps on one side before switching to the other side.
enotuokroWTAUQS3ESTAGPSSE T S1RE15LOADIIIIIIRE S T0s1. Stand upright with your feet flat, shoulder-width apart and yourarms down your sides.2. Lower your body toward the floor, pushing your hips back anddown and bending your knees.3. Push through your heels to return to the top position. Keep yourback flat and your head up throughout the movement.
enotuokroWPUHSUP3ESTAGPSSE T S1RE15LOADIIIIIIRE S T0s1. Support your body on your toes and hands with your elbows bentand your chest nearly touching the floor.2. Push up to a straight arm position. Lower your body back to thestart position and repeat.3. Keep your back flat and your hips in line with your shouldersthroughout.
enotuokroWPIDHCNEB3ESTAGPSSE T S1RE15LOADIIIIIIRE S T45s1. Place your palms on a bench behind you and your heels on thefloor with your legs and arms straight.2. Lower your body toward the floor, bending at the elbows.3. Push up through your palms to return to the start position.
enotuokroWSKCAJGNIPMUJ4ESTAGLOADSE T S1R EP S50IIIIIIRE S T0s1. Stand upright with your feet together and your arms by your sides.2. Jump up, splitting your feet out to the sides.3. Simultaneously swing your arms up to the sides in an arc over yourhead. Reverse the direction of the movement.
enotuokroWM4ESTAGSE T S11.REBMILCNIATNOUR EP S50LOADIIIIIIRE S T0sSupport your body on your toes and hands with one knee bent anddrawn up into your chest and the other leg straight out behind.2. Alternate jumping your feet in and out, bringing your knees intoyour chest each time and keeping your hands on the floor.
enotuokroW4EGSTASE T S1ECNALABPUPSTER EP S15LOADIIIIIIRE S T0s1. Stand upright with one foot on a step or bench with your arms atyour sides.2. Step up onto the bench by pushing down on your front foot andraise your other leg up with a 90 degree angle at the knee.3. Step down off the bench onto the back foot and repeat. Complete allreps on one side before switching to the other side.
enotuokroWEGNULREVOSSORC4EGATSLOADPSSE T S11.RE15IIIIIIRE S T0sStand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering yourbody down and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the other side.
enotuokroWTOTPUHSUPEINLCNI4EGSTAPSSE T S1RE15LOADIIIIIIRE S T0s1. Support your body on your toes and hands with your elbows bentand your hands up on a step or bar.2. Push up to a straight arm position, then raise one hand to theceiling while rotating your body to the same side.3. Lower your body back to the start position and repeat reaching upto the opposite side. Alternate sides with each rep.
enotuokroWILEENK4ESTAGPSSE T S1RE15PUHSUPESOLCNGLOADIIIIIIRE S T45s1. Support your body on your knees and hands with your fingerstouching and your elbows bent.2. Push up to a straight arm position. Lower your body back to thestart position and repeat, keeping your back flat and your hips inline with your shoulders throughout.
SSOLFAT40 MINUTES303 CALORIESPerform each exercise in the workout, one after another,and then rest for 45 seconds between each stage.Complete 1 set.
owTtuokroWSPOHINIMEDISOTEDIST1SEREGSTALOADPSSE T S1RE50IIIIII0s1. Stand in a semi-squat position with your hips and knees slightlybent feet close together and your hands up in front at chest levelwith your elbows bent.2. Hop your feet about 12 inches to one side, keeping your upperbody stable.3. Rapidly hop back to the other side. Continue hopping rapidly fromside to side, keeping your upper body stable.
owTtuokroWEGATSSE T S1STSURHTTAUQ1SR EP S50LOADIIIIIIRE S T0s1. Start in the top position of a push up with your legs and armsstraight and your hands on the floor.2. Jump your feet in, bringing your knees to your chest whilekeeping your hands on the floor.3. Jump your feet back out to a straight position.
owTtuokroWTAUQSTILPSPUTOOF1ESTAGLOADPSSE T S1RE15IIIIIIRE S T0s1. Stand upright with one foot on a bench behind with your armsby your sides.2. Drop your body down towards the floor, bending at your hipsand knees and leaning your torso slightly forward.3. Push off your front foot to return to the start position. Completeall reps on one side before switching to the other side
owTtuokroW1EGSTASE T S1EGNULREVOSSCROR EP S15LOADIIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering yourbody down and leaning your torso slightly forward.3. Push down on your front foot to return to the start position. Complete all reps on one side before switching to the other side.
owTtuokroWPUHSUPENILCNI1ESTAGLOADPSSE T S1RE15IIIIII1. Support your body on your toes and hands with your elbowsbent and your hands up on a step or bar.2. Push up to a straight arm position. Lower your chest backdown to the step and repeat.RE S T0s
owTtuokroWPUHSUPESOLC1EGATSLOADSE T S1R EP S15IIIIIIRE S T45s1. Support your body on your toes and hands with your handsinside your shoulders and your elbows bent, chest nearlytouching the floor.2. Push up to a straight arm position. Lower your body back tothe start position and repeat, keeping your back flat and yourhips in line with your shoulders throughout
owTtuokroWM2ESTAGSE T S1REBMILCNIATNOUR EP S50LOADIIIIIIRE S T0s1. Support your body on your toes and hands with one knee bent anddrawn up into your chest and the other leg straight out behind.2. Alternate jumping your feet in and out, bringing your knees intoyour chest each time and keeping your hands on the floor.
owTtuokroWSKCAJKNALP2EGATSLOADPSSE T S1RE50IIIIIIRE S T0s1. Support your body on your toes and hands with your arms straight,back flat and your feet together.2. Jump your feet out wide to the sides, keeping your hands stationary.3. Jump your feet back in together to the middle. Continue rapidlyjumping your feet out wide and back in.
owTtuokroW2EGSTASE T S1TAUQSHCNEBIUNR EP S15LOADIIIIIIRE S T0s1. Stand upright in front of a bench with one foot slightly off the floor.2. Lower your body down into a squat position to touch the benchbehind, keeping your foot off the floor in front.3. Push off your standing foot to return to the start position,keeping your back flat throughout. Complete all reps on oneside before switching to the other side.
owTtuokroWEGNULESREVER2ESTAGLOADSE T S11.R EP S15IIIIIIRE S T0sStand upright with your arms by your sides.2. Take a step backward, dropping your back knee to the floor andleaning your torso slightly forward with your weight on your frontleg.3. Push off your front foot to return to the start position. Complete allreps on one side before switching to the other side.
owTtuokroWEFINKKCAJ2ESTAGPSSE T S1RE15LOADIIIIII1. Lie on your back with your legs straight and hands to thesides of your head.2. Lift your head and shoulders off the floor while alsobringing your knees in to your chest. Try to get your elbowsto meet your knees in the middle.3. Lower your upper body and legs and repeat.RE S T0s
owTtuokroWEGATSSE T S1ESIARGELGNIY2LR EP S15LOADIIIIIIRE S T45s1. Lie on your back with your legs straight and your hands by yoursides.2. Raise your legs straight up, slightly lifting your lower back offthe floor.3. Slowly lower your legs to tap your heels on the floor and repeat.Keep your upper body stable and your legs straight throughoutthe movement.
owTtuokroWSPOHINIMEDISOTEDIST3SEREGSTALOADPSSE T S1RE50IIIIII0s1. Stand in a semi-squat position with your hips and knees slightlybent feet close together and your hands up in front at chest levelwith your elbows bent.2. Hop your feet about 12 inches to one side, keeping your upperbody stable.3. Rapidly hop back to the other side. Continue hopping rapidlyfrom side to side, keeping your upper body stable.
owTtuokroWEGATSSE T S1STSURHTTAUQ3SR EP S50LOADIIIIIIRE S T0s1. Start in the top position of a push up with your legs and armsstraight and your hands on the floor.2. Jump your feet in, bringing your knees to your chest whilekeeping your hands on the floor.3. Jump your feet back out to a straight position.
owTtuokroWTAUQSTILPSPUTOOF3ESTAGLOADPSSE T S1RE15IIIIIIRE S T0s1. Stand upright with one foot on a bench behind with your arms byyour sides.2. Drop your body down towards the floor, bending at your hips andknees and leaning your torso slightly forward.3. Push off your front foot to return to the start position. Completeall reps on one side before switching to the other side.
owTtuokroWEGNULREVOSSORC3EGATSLOADPSSE T S1RE15IIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering yourbody down and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the other side.
owTtuokroWPUHSUPENILCNI3ESTAGLOADPSSE T S1RE15IIIIIIRE S T0s1. Support your body on your toes and hands with your elbows bentand your hands up on a step or bar.2. Push up to a straight arm position. Lower your chest back downto the step and repeat.
owTtuokroWPUHSUPESOLC3ESTAGLOADSE T S1R EP S15IIIIIIRE S T45s1. Support your body on your toes and hands with your handsinside your shoulders and your elbows bent, chest nearlytouching the floor.2. Push up to a straight arm position. Lower your body back to thestart position and repeat, keeping your back flat and your hips inline with your shoulders throughout.
owTtuokroWM4ESTAGSE T S1REBMILCNIATNOUR EP S50LOADIIIIIIRE S T0s1. Support your body on your toes and hands with one knee bent anddrawn up into your chest and the other leg straight out behind.2. Alternate jumping your feet in and out, bringing your knees intoyour chest each time and keeping your hands on the floor.
owTtuokroWSKCAJKNALP4EGATSLOADPSSE T S1RE50IIIIIIRE S T0s1. Support your body on your toes and hands with your arms straight,back flat and your feet together.2. Jump your feet out wide to the sides, keeping your hands stationary.3. Jump your feet back in together to the middle. Continue rapidlyjumping your feet out wide and back in.
owTtuokroW4EGSTASE T S1TAUQSHCNEBIUNR EP S15LOADIIIIIIRE S T0s1. Stand upright in front of a bench with one foot slightly off the floor.2. Lower your body down into a squat position to touch the benchbehind, keeping your foot off the floor in front.3. Push off your standing foot to return to the start position, keepingyour back flat throughout. Complete all reps on one side beforeswitching to the other side.
owTtuokroWEGATSSE T S1EGNULESREVE4RR EP S15LOADIIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Take a step backward, dropping your back knee to the floor andleaning your torso slightly forward with your weight on your front leg.3. Push off your front foot to return to the start position. Complete allreps on one side before switching to the other side.
owTtuokroWEFINKKCAJ4ESTAGPSSE T S1RE15LOADIIIIIIRE S T0s1. Lie on your back with your legs straight and hands to the sides ofyour head.2. Lift your head and shoulders off the floor while also bringingyour knees in to your chest. Try to get your elbows to meet yourknees in the middle.3. Lower your upper body and legs and repeat.
owTtuokroWEGATSSE T S1ESIARGELGNIY4LR EP S15LOADIIIIII1. Lie on your back with your legs straight and your hands byyour sides.2. Raise your legs straight up, slightly lifting your lower backoff the floor.3. Slowly lower your legs to tap your heels on the floor andrepeat. Keep your upper body stable and your legs straightthroughout the movement.RE S T45s
CHEST40 MINUTES303 CALORIESPerform each exercise in the workout, one after another,and then rest for 45 seconds between each stage.Complete 1 set.
eerhttuokWorSPMUJTAUQSTILPS1EGSTALOADPSSE T S1RE50IIIIIIRE S T0s1. Stand upright with your feet split front to back with your arms atyour sides.2. Bend at the hips and knees, leaning your torso slightly forward withyour weight on the front leg and hands nearly touching the floor.3. Push off the front foot and jump up off the floor, switching your feetin the air and reaching your arms fully overhead.4. Land in a split squat position with the other foot in front andimmediately jump again. Alternate your feet with each rep.
eerhttuokWorENIGNEMAETS1EGSTALOADSE T S1R EP S50IIIIIIRE S T0s1. Stand upright with your hands at the sides of your head.2. Raise one knee as high as possible and lower the opposite elbowto meet it, twisting your torso to this side.3. Switch sides, raising the other knee and lowering the oppositeelbow, again twisting the torso to this side. Continue rapidlyalternating sides.
eerhttuokWorEGNULYSTRUC1EGSTALOADSE T S1R EP S15IIIIIIRE S T0s1. Stand upright with your arms by sides.2. Step back and across behind your other leg, lowering your bodydown and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the other side.
eerhttuokWorTS1ESTAGSE T S11.EGNULESREVEEP RR EP S15LOADIIIIIIRE S T0sStand upright on a box or step.2. Take a step backward off the box, dropping your back kneetowards the floor and leaning your torso slightly forward withyour weight on your front leg.3. Push off your front foot to return to the start position. Completeall reps on one side before switching to the other side.
eerhttuokWorID1ESTAGSE T S1PUHSUPBMOVE BR EP S15LOADIIIIIIRE S T0s1. Support your body on your toes and hands with your arms straightand your hips raised high into the air.2. Lower your head and chest down toward the floor between yourhands, bending at your elbows.3. Extend your head past your hands, then forward and up toward theceiling.
eerhttuokWorPUHSUPTUOKLAW1EGATSLOADPSSE T S1RE15IIIIIIRE S T45s1. Stand upright with your arms by your sides.2. Bend forward at the waist and place your hands on the floor in front.3. Walk your hands out until your body is straight in the top position ofa push up.4. Perform a push up then walk your hands back in and return to theupright position.
eerhttuokWorEGATSSE T S1STSURHTTAUQ2SR EP S50LOADIIIIIIRE S T0s1. Start in the top position of a push up with your legs and armsstraight and your hands on the floor.2. Jump your feet in, bringing your knees to your chest whilekeeping your hands on the floor.3. Jump your feet back out to a straight position.
eerhttuokWorEDISOTEDIS2ESTAGLOADPSSE T S1RE50IIIIIIRE S T0s1. Stand upright with one foot on a bench to one side and your armsby your sides.2. Step both feet up onto the bench then one down the otherside to the floor. Repeat back and forth up and over the bench,alternating with one foot on the bench and one on the floor.
eerhttuokWorEGNULREVOSSORC2EGATSLOADPSSE T S1RE15IIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering yourbody down and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the other side.
eerhttuokWorTSINU2ESTAGPSSE T S1RE15TFILDAEDGELFIFLOADIIIIIIRE S T0s1. Stand on one foot with your arms by your sides.2. Reach one hand towards the floor, lifting your raised leg straightup behind and keeping your standing leg straight.3. Return back to the upright position. Complete all reps on one sidebefore switching to the other side.
eerhttuokWorS2ESTAGSE T S11.PUHSUPNAMREDPIR EP S15LOADIIIIIIRE S T0sStart in the top position of a push up with your arms straight.2. Bend your elbows and lower your body towards the floor while alsobending one knee and bringing it to your elbow with your foot offthe floor.3. Push back up to the top position and repeat with the other leg tothe other elbow. Perform one rep on one side, then switch to theother side. Alternate sides with each rep.
eerhttuokWor2EGSTASE T S1PIDHCNEBPUFE E TR EP S15LOADIIIIIIRE S T45s1. Place your palms on a bench behind you and your heels on a bench infront with your legs and arms straight.2. Lower your body toward the floor, bending at the elbows.3. Push up through your palms to return to the straight arm position.
eerhttuokWor3EGSTASE T S1SPMUJTAUQSTS PLIR EP S50LOADIIIIIIRE S T0s1. Stand upright with your feet split front to back with your arms at yoursides.2. Bend at the hips and knees, leaning your torso slightly forward withyour weight on the front leg and hands nearly touching the floor.3. Push off the front foot and jump up off the floor, switching your feetin the air and reaching your arms fully overhead.4. Land in a split squat position with the other foot in front andimmediately jump again. Alternate your feet with each rep.
eerhttuokWorENIGNEMAETS3EGSTALOADSE T S1R EP S50IIIIIIRE S T0s1. Stand upright with your hands at the sides of your head.2. Raise one knee as high as possible and lower the opposite elbowto meet it, twisting your torso to this side.3. Switch sides, raising the other knee and lowering the oppositeelbow, again twisting the torso to this side. Continue rapidlyalternating sides.
eerhttuokWorEGNULYSTRUC3EGATSLOADSE T S1R EP S15IIIIIIRE S T0s1. Stand upright with your arms by sides.2. Step back and across behind your other leg, lowering your bodydown and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the other side.
eerhttuokWorETS3EGATSSE T S1EGNULESREVEPRR EP S15LOADIIIIIIRE S T0s1. Stand upright on a box or step.2. Take a step backward off the box, dropping your back kneetowards the floor and leaning your torso slightly forward withyour weight on your front leg.3. Push off your front foot to return to the start position. Completeall reps on one side before switching to the other side.
eerhttuokWorID3EGATSSE T S11.PUHSUPBMOBVER EP S15LOADIIIIIIRE S T0sSupport your body on your toes and hands with your arms straightand your hips raised high into the air.2. Lower your head and chest down toward the floor between yourhands, bending at your elbows.3. Extend your head past your hands, then forward and up toward theceiling.
eerhttuokWor3EGSTASE T S1PUHSUPTUOKLWAR EP S15LOADIIIIIIRE S T45s1. Stand upright with your arms by your sides.2. Bend forward at the waist and place your hands on the floor in front.3. Walk your hands out until your body is straight in the top position ofa push up.4. Perform a push up then walk your hands back in and return to theupright position.
eerhttuokWorEGATSSE T S1STSURHTTAUQ4SR EP S50LOADIIIIIIRE S T0s1. Start in the top position of a push up with your legs and armsstraight and your hands on the floor.2. Jump your feet in, bringing your knees to your chest whilekeeping your hands on the floor.3. Jump your feet back out to a straight position.
eerhttuokWorEDISOTEDIS4ESTAGLOADPSSE T S11.RE50IIIIIIRE S T0sStand upright with one foot on a bench to one side and yourarms by your sides.2. Step both feet up onto the bench then one down the other side tothe floor.3. Repeat back and forth up and over the bench, alternating withone foot on the bench and one on the floor.
eerhttuokWorEGNULREVOSSORC4EGATSLOADPSSE T S1RE15IIIIIIRE S T0s1. Stand upright with your arms by your sides.2. Step forward and across in front of your other leg, lowering yourbody down and leaning your torso slightly forward.3. Push down on your front foot to return to the start position.Complete all reps on one side before switching to the other side.
eerhttuokWorTFILDAEDFFITSINU4EGSTALOADPSSE T S1RE15IIIIIIRE S T0s1. Stand on one foot with your arms by your sides.2. Reach one hand towards the floor, lifting your raised leg straightup behind and keeping your standing leg straight.3. Return back to the upright position. Complete all reps on one sidebefore switching to the other side.
eerhttuokWorS4ESTAGSE T S1PUHSUPNAMREDPIR EP S15LOADIIIIIIRE S T0s1. Start in the top position of a push up with your arms straight.2. Bend your elbows and lower your body towards the floor while alsobending one knee and bringing it to your elbow with your foot offthe floor.3. Push back up to the top position and repeat with the other leg tothe other elbow. Perform one rep on one side, then switch to theother side. Alternate sides with each rep.
eerhttuokWor4EGSTASE T S1PIDHCNEBPUFE E TR EP S15LOADIIIIIIRE S T45s1. Place your palms on a bench behind you and your heels on abench in front with your legs and arms straight.2. Lower your body toward the floor, bending at the elbows.3. Push up through your palms to return to the straight arm position.
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STAGE 1 SEAL JACKS Workout one SETS 1 REPS 50 LOAD IIIIII REST 0s 1. Stand upright with your feet together and your arms straight out in front at shoulder height. 2. Jump up, splitting your feet out to the sides and opening your arms out to the sides. 3. Land with your feet about shoulder width apart and your arms outstretched at shoulder .
