Issue No. 51 June 2014

No Gym
No Equipment
No Excuses!
3
One Leg Bridge - 20 reps for
each leg
Lay down on your back, hands by your sides, knees
bent and both feet on the floor. Lift one leg straight
up to the ceiling but keep the other leg bent on the
floor. Raise your hips up to form straight line from the
knees to the shoulders. Keep your pelvic levelled while
raising hips up. Lower hips to the starting position.
4
Side Leg Lifts – 20 reps for
each leg
Lay on your side feeling your body really long. Maintain
pelvic position; lift top leg up at a 45-degree angle and
lower leg with control. Avoid any pelvic movements
and swinging movements of the leg. Repeat with
other leg.
5
Burpees - 20 reps
Stand straight then sit down into the squat position
and place your hands on the floor in front of you. Kick
your feet back into the push-up position and quickly
return back to the squat position. Stand up and jump
as high as you can. Add a clap over your head at the
top, repeat.
6
Push-Ups - 20 reps
Get into push-up position. You should form a straight
line from your ankles to your head. Bend your elbows
to lower your body towards the floor. Push yourself
back up. Modified version: get on your knees. If you
can’t do the push-ups from your knees, then stand-up
and do them against the wall.
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