- PUSH UP BURPEES - 3 SETS OF 20 REPS
Coaching Keys: perform the movement fast, but don't sacrifice technique for speed. Extend legs completely when in the push-up position.
Focus on landing with hips back and knees soft.
- AIR SQUATS - 5 SETS OF 30 SECONDS
An air squat, also called a body weight squat, is an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks - gluteus minimus and maximus--and your thigh muscles, the hamstrings and quadriceps.
- BUTTERFLY SIT-UPS - 50 REPS
The butterfly position means bending your legs and tilting them outwards. When doing sit-ups in the butterfly position, the range of motion is much greater than when they are done with raised legs.