Your body should be in one straight line from your head to your heels. Step your feet backwards, one at a time, so that your legs are completely extended behind you, resting on the balls of your feet. Bend at both the hips and knees to place your hands on the chair, ensuring that your spine remains in a neutral position.Standing one step away from the chair, plant both feet on the mat shoulder-width apart. Place a chair directly in front of you with the seat facing towards you.To make a burpee easier, you can do a modified burpee with a chair, and simply step out each part of the movement to reduce the ‘drop down’ element. Repeat for the specified number of repetitions or time on each side.īurpees work your ENTIRE body, so naturally they are going to require more effort and will leave you feeling out of breath.Inhale as you lower your right foot back to the floor with control.You should feel the weight through your left quads and glutes. Exhale as you push through the heel of your left foot to stand up on the chair, keeping your right leg extended beneath your hips. Plant your left foot on the chair and right foot on the floor, ensuring that they are hip-width apart. To work your way up to a jump lunge, you can substitute for a step-up using a step, chair or bench, until you feel confident with progressing.Ī step-up is a great way to build strength in the glutes and quads which can help you work towards a jump lunge. Jumping exercises can challenge your balance too, so improving your core strength can help with stabilisation. When you add a jump into the movement, you can imagine the additional stress on the joints and impact this can have. If done incorrectly, lunges can place unwanted stress on your knees, ankles and hips. Inhale and lower your leg and arm to return to the starting position.Īlternate between sides for the specified number of repetitions or time.You should feel tension in your abdominals throughout the movement. At the same time, twist your torso to bring your left elbow towards your right knee. Exhale and, while stabilising through your abdominals, release your right foot off the chair and draw your knee in towards you. Engage your abdominal muscles by drawing your belly button in towards your spine, and gently raise your head and shoulders off the mat.
Begin lying face up on a yoga mat, with your feet elevated on the chair and hands behind your ears.
SPRAWL TUCK JUMPS GOOD HOW TO
Below I demonstrate how to modify ab bikes using a chair, if you find the full exercise too much. If you’ve ever attended one of my bootcamps, you would know that ab bikes are one of my favourite exercises to work your core!Īb bikes are a great exercise to help you build your rectus abdominus, or six-pack muscle, and also use the obliques.
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