This session is for those who don’t want to be jumping several different ways within one session. If you have achey knees, hips or lower back these exercises will give you the chance to raise your heart rate without the impact on the joints.
Body weight squats
Feet are just over hip width apart with toes pointing forward. Bend at the knees and the hips, moving the hips backwards as if going to sit on a seat. Keep the back straight and the core engaged. Squeeze the glutes (bum) as you drive back up to standing.
Slow Incline Mountain Climbers
Place your hands on something like a sofa, chair, bench, table and walk your feet back until your body is in a straight line from your shoulders to your heels. Draw one knee in towards your chest, aiming to keep your back straight. Then replace and repeat on the other side. Keep the movement slow and controlled.
Lying on your back with the soles of your feet on the floor and knees up. Tuck your pelvis under, then squeeze the glutes (bum) and lift the hips until your body is in a straight line from your shoulders to your knees. Then keep control as you lower down, rolling down the spine, and repeat.
Lying Prone Fly
Lying face down bring your arms straight out to the side from the shoulder and then bend at the elbows at a 90º angle. From here, lift your elbows and forearms off the floor, squeezing between the shoulder blades. The slowly lower down and repeat.
Step Out Burpees
Start from standing, bend down and place your hands on the floor, then step both your feet back so you are in plank position. Then step your feet back in and come to standing- that’s one repetition, and repeat.
Try doing 10 repetitions of each exercises for 4 rounds, taking a rest when you need it. If that’s too easy try doing 1 minute for each exercise and 30 seconds rest between rounds.