Burpees

Target area:
Full body

Technique:
Starting from a standing position, bend down and place hands on the floor or ground. Thrust both feet backwards then back in. Complete by jumping into the air.

Dips

Target area:
Shoulders and triceps

Technique:
Place hands on a bench. Keeping back straight, lower bodyweight until your elbow makes a 90 degree angle. Push your body weight back up

Get ups – Half burpees

Target area:
Full body

Technique:
From a standing position, squat down thrust your legs outwards then thrust your legs back in and return to a standing position.

High Knees

Target area:
Quadriceps, hamstrings, hip flexors, glutes and calves

Technique:
From a standing position, jog on the spot continuously lifting knees to hip height.

Lunge Jumps

Target area:
Quadriceps, hamstrings and glutes

Technique:
From a standing position with abs braced take one step forward then lowering your body so that the angle of your front knee is at 90 degrees by bending your front and back knee then jump into the air and the land in with your feet in the opposite position.

Mountain Climbers

Target area:
Quadriceps, hamstrings, hip flexors, glutes and calves.

Technique:
Squat down and place both hands on the ground. Assume a position as if  you are about to start a race with one knee bent and foot in a forward position. Keeping both hands on the ground rotate your legs to the opposite position and then repeat.

Push Ups

Target area:
Chest, shoulders and triceps

Technique:
Can be completed either on knees or toes. Place hands wider than shoulder width apart. By bending at the elbows, lower body as low as possible towards the ground. Push body back up to starting position.

Squat Jumps

Target area:
Quadriceps, hamstrings and glutes

Technique:
Standing with feet shoulder width apart. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your upper legs are parallel to the floor or ground. Ensure back is straight and chest is up. Jump into the air.

Squat

Target area:
Quadriceps, hamstrings and glutes.

Technique:
Standing with feet shoulder width apart. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your upper legs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position.

Step Ups

Target area:
Quadriceps, hamstrings and glutes.

Technique:
Place one foot on a box or step. Using the leg which is on the step or box, stand onto the step or box. Step off the box using the same leg.

Lunges

Target area:
Quadriceps, hamstrings and glutes.

Technique:
From a standing position with abs braced take one step forward then lowering your body so that the angle of your front knee is at 90 degrees by bending your front and back knee. Return to the starting position.

Dumbbell Clean and Press

Target area:
Full body

Technique:
Squat down and pick up dumbbell off the floor or ground from in between your feet. Stand up and lift dumbbell to shoulder height. Press dumbbell over your head. Return to the starting position. This can be completed either with one or two dumbbells.

Dumbbell Front Squat

Target area:
Quadriceps, hamstrings and glutes.

Technique:
Standing with feet shoulder width apart holding a dumbbell in both hands at chest height. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your upper legs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position.

Dumbbell Man Makers

Target area:
Full Body

Technique:
Starting from a standing position holding a dumbbell in both hands, bend  down and place dumbbells on the floor or ground. Thrust both feet backwards complete one push up (can be completed on knees), complete one dumbbell row on each side, return to a standing position and then press dumbbells over your head.

Dumbbell Overhead Press

Target area:
Shoulders and triceps

Technique:
Holding a dumbbell in each hand at ear level, press dumbbells over your head and return to the starting position.

Dumbbell Row

Target area:
Biceps, shoulders and back

Technique:
Start in a bent over position with back straight and knees slightly bent. Pick up the dumbbells with a hand over grip or inverted grip and pull the dumbbells back to hip level then return to the starting position. Squeeze shoulder blades together when lifting.

Dumbbell Squat and Upright Row

Target area:
Full body

Technique:
Squat down and grip dumbbells with overhand grip. Ensure back straight. Stand up straight pulling dumbbells off the ground up to chest height. Return to the starting position.

Dumbbell Squat Press

Target area:
Quadriceps, hamstrings, glutes, shoulders and triceps

Technique:
Standing with feet shoulder width apart holding the dumbbells at chest height. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your upper legs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position then press dumbbells over head. This can also be completed with kettlebells

Dumbbell Split Squats

Target area:
Quadriceps, hamstrings and glutes

Technique:
From a standing position with abs braced and holding a dumbbell in both hands take one step forward then lowering your body so that the angle of  your front knee is at 90 degrees by bending your front and back knee. Push your body back up and repeat for the desired amount of reps.

Kettlebell deadlift

Target area:
Quadriceps, hamstrings, glutes and back.

Technique:
Place the kettlebell on the floor. Stand directly over the kettlebell. With your abs braced, squat down and grip the kettlebell with two hands. Keep your back straight and chest up. Stand up straight keeping the kettlebell at arms length. Bent at the hips and lower the kettlebell back to the floor.

Kettlebell Overhead Press

Target area:
Shoulders and triceps

Technique:
Holding a kettlebell in each hand at ear level. The kettlebells will be behind your hand. Press the kettlebells over your head and return to the starting position.

Kettlebell Row

Target area:
Biceps, shoulders and back

Technique:
Start in a bent over position with back straight and knees slightly bent. Pick up kettlebells with a hand over grip and pull the kettlebells up to hip level then return to the starting position. Squeeze shoulder blades together when lifting.

Kettlebell Squat and Upright Row

Target area:
Full body

Technique:
Squat down and grip the kettlebell with both hands. Ensure back straight. Stand up straight pulling the kettlebell off the ground up to chest height. Return to the starting position.

Kettlebell Swing

Target area:
Full body

Technique:
Stand with feet shoulder width apart. Hold kettlebell with both hands at arm’s length. Bend forward and push your hips forward swinging the kettlebell to eye level.Return to starting position. This exercise uses momentum from your hips. Use this momentum to swing the kettlebell. Don’t “muscle” or try and lift the kettlebell up to eye level.

Kettlebell Lunges

Target area:
Quadriceps, hamstrings and glutes

Technique:
From a standing position with abs braced and holding a kettlebell either either one or two hands at chest height take one step forward then lowering your body so that the angle of your front knee is at 90 degrees by bending your front and back knee. Return to the starting position.

Kettlebell Squat

Target area:
Quadriceps, hamstrings and glutes

Technique:
Standing with feet shoulder width apart holding the kettlebell at chest height with both hands. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your thighs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position.

Kettlebell Step Ups

Target area:
Quadriceps, hamstrings and glutes

Technique:
Holding one kettlebell in each hand or one kettlebell at chest height, place one foot on a box or step. Using the leg which is on the step or box, stand onto the step or box without planting your other foot. Step back down off the box but keep the same foot planted on the box and repeat for the desired amount of reps.

Kettlebell Upright Row

Target area:
Shoulders and biceps

Technique:
Holding the kettlebell in both hands at waist height, raise the kettlebell to chest height with your elbows pointing up. Return to the starting position.

Single Kettlebell Squat Press

Target area:
Full body

Technique:
Standing with feet shoulder width apart holding the kettlebell at chest height with both hands. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your thighs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position then press the kettlebell over your head.

Powerband Front Squat

Target area:
Quadriceps, hamstrings and glutes.

Technique:
Standing with feet shoulder width apart, stand on resistance band then holding other end of band pull the band up to chest height. Execute squat movement as per above explanation. Bend at the hips and lower your body until your upper legs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position.

Powerband Overhead Press

Target area:
Shoulders and triceps

Technique:
Standing with feet shoulder width apart, stand on resistance band then holding other end of band pull the band up to chest height. Press band overhead.

Powerband Seated Row

Target area:
Biceps, shoulders and back.

Technique:
Sitting on the floor or ground, wrap band around feet. Pull band inwards at chest height, squeezing shoulder blades together.

Resistance Band Push Ups

Target area:
Chest, shoulders and triceps

Technique:
Hold one end of band in each hand around your back. Place hands wider than shoulder width apart. By bending at the elbows, lower body as low as possible towards the ground. Push body back up to starting position.

Resistance Band Bent Over Row

Target area:
Back, biceps and shoulders

Technique:
Standing on the resistance band, hold the resistance band by the loops or handles of either end. Bent forward with your knees slightly bent and back straight. Row the resistance band up to waist height keeping your elbows tucked into your sides. Return to the starting position.

Powerband Squat and Upright Row

Target area:
Full body

Technique:
Stand on powerband. Squat down and grip powerband with both hands. Ensure back straight. Stand up straight pulling powerband off the ground up to chest height. Return to the starting position

Powerband Front Squat With Overhead Press

Target area:
Full body

Technique:
Standing with feet shoulder width apart, stand on resistance band then holding other end of band pull the band up to chest height. Keep elbows up and pointing forwards. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your upper legs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position then push band over your head.

Powerband Deadlift

Target area:
Quadriceps, hamstrings, glutes and back

Technique:
Stand with feet shoulder width apart on powerband. Squat down and grip band with both hands. Stand up straight and pull the band off the ground.

Medicine Ball Lunge Jumps

Target area:
Quadriceps, hamstrings and glutes

Technique:
From a standing position with abs braced, holding the medicine ball in two hands take one step forward and hold the medicine ball on the opposite side of your body the your front knee. Lower your body so that the angle of your front knee is at 90 degrees by bending your front and back knee then jump into the air and the land in with your feet in the opposite position rotating the position of the medicine ball to the other side of your body.

Medicine Ball Squat Jumps

Target area:
Quadriceps, hamstrings and glutes

Technique:
Squat down, touch ball on the ground then jump into the air lifting ball over your head.

Slamball Squat Press

Target area:
Full body

Technique:
Standing with feed shoulder width apart holding the slamball or medicine ball at chest height with both hands. Ensure stomach muscles are tucked in and braced. Bend at the hips and lower your body until your thighs are parallel to the floor or ground. Ensure back is straight and chest is up. Return to the starting position then press the slamball or medicine ball over your head.

Slamball Clean and Press

Target area:
Quadriceps, hamstrings and glutes.

Technique:
Squat down and pick up the slamball off the floor from in between your feet. With your back straight and chest up, stand up and lift the slam ball to chest height. Press the slamball over your head. Return to the starting position.

Slamball Row

Target area:
Back, shoulders and biceps.

Technique:
Starting in a bent over position with your back straight and abs braced, hold the slamball at arms length then row the slamball to hip level and return to the starting position.

Slamball Squat Throw

Target area:
Full body

Technique:
Standing with feet shoulder width apart. Ensure stomach muscles are tucked in and braced. Bend at the hips and keep your back straight and pick up the ball then in one motion jump and throw the ball as far as you can. Can be completed either against a wall an open space. If on an open space, throw, sprint and repeat.

Wall Ball

Target area:
Full body

Technique:
Standing with feet shoulder width apart holding medicine ball at chest height. Ensure stomach muscles are tucked in and braced. Squat down, stand up and throw the ball at a target on a wall. Catch ball and repeat.

Medicine Ball alternating lunges

Target area:
Quadriceps, hamstrings and glutes

Technique:
From a standing position with abs braced and holding a medicine ball at chest height take one step forward then lowering your body so that the  angle of your front knee is at 90 degrees by bending your front and back knee. Return to the starting position and repeat with the other side.

Deadball Slams

Target area:
Full body

Technique:
Standing with feet shoulder width apart holding the deadball over your head. Ensure stomach muscles are tucked in and braced. In one motion bend at the hips and lower your body and slam the deadball into the ground. Pick the ball up and return to the starting position then repeat.

Medicine Ball Swings

Target area:
Full body

Technique:
Stand with feet shoulder width apart. Hold the medicine ball with both hands at arm’s length. Bend forward and push your hips forward swinging medicine ball to eye level. Return to starting position. This exercise uses momentum from your hips. Use this momentum to swing the medicine ball. Don’t “muscle” or try and lift the medicine ball up to eye level.