This session is for those who don\u2019t 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.<\/p>\n\n\n\n
The exercises<\/strong><\/p>\n\n\n\n Body weight squats<\/strong><\/p>\n\n\n\n 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.<\/p>\n\n\n\n Slow Incline Mountain Climbers<\/strong><\/p>\n\n\n\n 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.<\/p>\n\n\n\n Glute Bridges<\/strong><\/p>\n\n\n\n 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.<\/p>\n\n\n\n Lying Prone Fly<\/strong><\/p>\n\n\n\n Lying face down bring your arms straight out to the side from the shoulder and then bend at the elbows at a 90\u00ba angle. From here, lift your elbows and forearms off the floor, squeezing between the shoulder blades. The slowly lower down and repeat.<\/p>\n\n\n\n Step Out Burpees<\/strong><\/p>\n\n\n\n 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\u2019s one repetition, and repeat.<\/p>\n\n\n\n