SEQUENCE:

Exercise 1: Press-ups
10 press ups into a press up plank hold for count of 30 seconds.

Exercise 2: Plank Jacks with Burpee
2 jack plank’s into a burpee, for 5 repetitions.

Exercise 3: Squat Jumps
Squat jumps for 10 repetitions.

Exercise 4: Isometric Squat
Isometric squat against wall hold position for a 30 count.

Once you have completed the sequence of above 4 exercises with no rest that is one round, then rest between 30 seconds to 1 minute.

ROUNDS:

Beginners do 3 rounds, intermediate  between 5 to 8 rounds.

Aim to do this program 4 to 5 times a day so it can be affect if for weight loss Toning up, and fitness.

EXERCISES:

EXERCISE 1: Press-ups

1-Starting position for press-up.
Feet slightly apart, back Long, & straight abs in,gauged head slightly up with eye’s looking straight ahead.

2- Mid position:
Lower your body down in a straight line keeping your chest just, off the floor and abs maintained engaged. making sure you’re elbows are at 90°.

3- End position, movements 3
Finished position ,that’s 1rep,of exercise one repeat sequence for another 9 more repetitions 10 repetitions in total.

4- part B Plank
Hold the plank on your hands & toes ,once you have done your last repetition of press ups. Keep your back long elbows slightly soft abs,engaged head is  slightly up eyes looking straight-ahead maintain ,this position for a count of 30.

EXERCISE 2: Plank Jacks with Burpee

1- Starting position standing , feet shoulder width apart, arms by your side.

2- placing your hands shoulder width apart, onto the floor with your knees pulled into your chest.

3- Brace your core kick both legs out behind shoulder-width apart, then place together.

4- TWO Jack planks:
Kick your feet apart and then back in together that is  ONE jack.
Repeat this once. Maintaining a brace core & straight back , head slightly up.

5- Exercise 2 moving from Jack planks into Burpee /part B of exercise 2/ movement 5.
come out of jack plank, with feet together kick  them in underneath your chest ready to jump up into a burpee.

6- Exploding jump:
Coming out of movements 5 exploding into a jump with, arms elevated straight above your head in one straight line.

EXERCISE 3: Squat Jumps

1- Starting position:
Feet shoulder width apart arms by your side stand up right, tight core.

2- Get into squat position:
Pelvis is pushed back into a sitting position knees behind toe’s, knee’s in-line with feet core is Braced, head up.

3- Coming out of squat
Then, explode into a jump, jumping up 3-6 inches of the floor.

4- Coming out of jumping up
Landing back into squat position trying to land softly on to feet, same as the starting position.

 EXERCISE 4: Isometric Squat

Starting position and ending position.
Standing against the wall moving into a squatting position, resting your back against the wall, engage your core,and keep up right posture,with your head up.
Knee’s behind toes, knee’s inline with toes, place your hands underneath your chin, with your elbows ,in line with your shoulders. hold this position for count of 30 seconds.

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