Objective: work on your cardio, increase your stamina.
Performing the exercise: skip at a sustained pace. To increase the level of difficulty, do "double unders" (2 turns in a single jump).
Breathing: breathe normally throughout the exercise.
Safety tips: take care not to let your heels touch the floor, and keep your gaze straight ahead.
Number of repetitions: 90 seconds without stopping.
Muscles trained: abdominals (rectus abdominus and obliques).
Performing the exercise: facing the floor, prop yourself up on your forearms and toes. Straighten your body as much as possible, and then lift your pelvis. Keep lifting until your upper body is at a right angle to your arms.
Breathing: breathe normally throughout the exercise.
Safety tips: be sure your shoulders are vertically aligned with your elbows, and pull your navel in towards your spine.
Number of repetitions: hold the position for 30 seconds or more depending on your fitness level.
Muscles trained: glutes, adductors.
Objective: increase stamina.
Performing the exercise: stand up straight, feet together, arms placed along the body. Jump and spread your legs apart (a bit past your shoulders) while simultaneously touching your hands above your head. Jump again as you return to your starting position. Keep your arms straight throughout the entire exercise.
Breathing: inhale as you move your legs apart, exhale as you bring them back together.
Safety tips: keep your tummy pulled in throughout the exercise and keep your weight on your forefeet.
Number of repetitions: as many repetitions as you can in a 30 second period.
Muscles trained: quads, glutes, hamstrings.
Performing the exercise: stand up straight, feet aligned with shoulders, and step forward with one leg. Place your hands on your hips, look straight ahead and lower your rear knee until it touches the floor. Stand back up. To increase the level of difficulty, do jump lunges: jump to reverse the position of your feet at the end of each lunge.
Breathing: inhale as you lower your body, exhale as you rise back up.
Safety tips: make sure to keep your front knee vertically aligned with your heel to avoid injury. Contract your ab muscles and keep your torso straight.
Number of repetitions: Do 8 lunges on each side.
Muscles trained: adductors, triceps.
Performing the exercise: do a series of sidesteps between two points approximately 15 metres apart. When you reach each endpoint, throw 10 empty punches with dumbbells in your hands.
Breathing: breathe normally while doing the sidesteps. For the boxing part, exhale with each punch.
Safety tips: always look straight ahead to help keep your body straight, and keep your abs contracted.
Number of repetitions: as many times back and forth as you can for 45 seconds.