CSOR Physical Exercises

PHYSICAL EXERCISES
BURPEE JUMPS
o Standing with feet shoulder with apart, arms hanging at your sides, head slightly up, with chest up and out
o Take a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, knees underneath
the chest
o In one smooth motion kick the legs out such that the back is straight and the head is up (push-up position)
o Pull the knees back underneath the chest while maintaining the hands on the ground, from this position raise the
head and chest, extend the hips knees and ankles propelling the body up into the air
SIT-UP
o
o
o
Lie supine on the floor with the feet on the ground, knees bent to 90°, hands behind ears and elbows pointed
forwards.
Keep the elbows pointed forwards, feet in contact with the ground and hands touching the head, sit-up so that the
elbows touch the top of the knees
Return to the starting position ensuring that the shoulder blades make contact with the ground
MOUNTAIN CLIMBER
o Assume a push-up position with arms fully extended forming a straight line from the head to the ankles
o Engage the abdominals in order to keep the body rigid throughout the exercise
o Raise the left foot off the floor and bring the knee as close to the chest as possible putting the left foot back on the
floor
o Dynamically switch positions of the legs (i.e. left leg extended with right knee close to chest)
o One rep consists of both legs being brought up towards the chest
CSOR INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 25