1) Squat Jump: For a squat jump you must first squat down with your backside down to knee level. From here you jump up in the air, let your feet obviously get off the ground and then land softly and go back straight into your next squat. It’s a big move.
2) Push-up Twist: The push-up twist adds a little bit of new dimension to a push-up. Do your normal push-up, whether on your toes or knees all the way to the ground, then when you come back up out of the push-up, rotate one hand off the ground and do a full twist so that your hand is pointing towards the ceiling. You then do another push-up and on the second push-up, you rotate in the other direction.
3) Burpees: Burpees are a great exercise, you can do anywhere, even in the lounge room. They are a tough exercise but you can get a lot of value out of them. For this one here, you squat down to the ground, place your hands on the ground, you then jump your feet out to a bridge or plank type position, you take your chest all the way down to the ground and then as quickly as you can you pop yourself back onto your feet and perform a small jump.
4) Tumbling Turk: This is a new move. What you’ve got to do is squat down as deep as you can, place your hands behind your heels and then roll onto your back and then as quickly as you can, roll back up into a standing position again. So its one you have to play with a little bit but try to do it as fluidly as possible so you are rolling onto your back, then rolling back up to a standing position.
5) Hurdle Under: For this exercise you need a couple of chairs and a broom. What you’re going to do is you’re going to get down as quick as you can, you’re going to go under, almost like a limbo but this time you’re prone. Get underneath the level of it, stand up as quick as you can, spin around and go back under again. It has got to be quick, high intensity and keep your core switched on the whole time.
All five of these moves get your whole body warm, sweating and puffing. They are fantastic moves but they are pretty tough.
Discover more fitness tips here.
Find out more about Damien Kelly.