PHYSICAL CONDITIONING

Go forward for 40 meters swinging your arms in

front

Do the same swinging your arms behind

Walk forward 40 meters waving your right arm

above your head to the left, alternate arms, left to
right, right to left.

Sidestep in jumps, cross your arms over your head,

then cross down across your knees and repeat.

Go forward 40 meters lifting your knees up, you

dont need to go fast

Do the reverse; 40 meters lifting your heels to your

buttocks.

Sidestep crossing your legs and arms alternatively

(do the twist while running sideways)

Do the same returning to your start point

Go forward jumping every 3 steps. Repeat with

other leg

Walk forward for 40 meters

extending your leading leg in
order to bend you knee whilst
maintaining control and balance
over both legs.

Go forward in short jumps following this order:

1) Start with right foot and left foot trailing

2) Jump forward
3) Split your legs apart
Repeat steps 1, 2 and 3 changing your
advancing leg. If you started with your right leg,
then after step 3 you should start with your left
leg.

Walk 40 meters on tip toes with palms up and

stretching arms upwards.

Repeat the exercise whilst turning to the left and

right

Walk 40 meters forward on your heels whilst

swinging your arm low as if you were trying to
stroke the ground

Jump forward 50 meters whilst

swinging alternate legs to the side.

Jump for 50 meters. Left leg first, your right leg

should move forward and land where your left leg
was before jumping.

Return, changing your starting leg.

Hop on one leg for 100 Meters.

Change legs.

Walk forward, clap your

hands above your head and
raise your leg

Continue the movement and now clap your hand

under your knee.

Lean on the bar. Put your weight on your toes.

Raise and lower the heles of both feet.
25 reps

With your feet flat on the floor, let yourself fall gently
towards the bar
25 reps

Hold the bar. Feet flat on the floor. Lift your heel on
your left foot then right,
25 reps

Leaning on the bar lift the heel of your left leg

to try and touch your buttocks, repeat with right
heel.
25reps

Left leg bent, right leg straight. Bend your left

leg.
Change leg.
40 seconds

One foot flat on floor. Lift other leg up raising knee to

height of bar
Change supporting leg.

One foot flat on the floor. Holding the bar,

swing your leg out behind you to the height of
the bar for 25 reps.
Change leg

One foot flat on floor, cross the other leg

behind it. Bend up and down on your
supporting leg.
Change leg and repeat.

One foot on floor, other foot on bar.

Reach forward with your arm to
touch your toes and stretch the
raised leg. If you cannot touch your
toes find a point that is comfortable
for you.
Change leg and repeat

With both feet on the floor fall towards the bar

and catch yourself with almost straight arms
(elbows should be slightly bent).
25 reps

Repeat exercise but this time catch the bar with

your arms bent, push yourself back to standing
position using your arms
25 reps

Hold bar form underneath and pull up

with your arms.
25 reps

Reach over your head with your left hand,

with your right hand behind your hips push
to the left.
Change arms.

Feet apart and without moving your

hips move your raised arms to the right.
25 reps
Repeat swinging to left
25 reps.

Feet apart you move both arms

to the right and to the left.
30 reps.

Stretch left arm down to below left

knee
25 reps
The same movement to the other side.
25 reps.

Put your knees together, put your hands on your

knees. Without moving your feet move your
knees in a circle.
30 seconds

On the spot: jump quickly between

left and right foot, back and forth.
30 reps

Stand still, cross your legs and try

to touch your toes. Change which
leg is crossed.
40 seconds
.

Legs Apart; jump and cross your arms and legs

30 reps

Legs wide apart touch your right foot

with your left leg
30 reps.
Do the same changing hand (left hand
to right foot)
30 reps.

Jump and swing your right leg out and to the

right. Land, jump, swing your left leg out to the
left.
40 reps

Jump forward, land on your left leg and

swing your right leg forward. Repeat with left
leg swinging and right leg on floor
50 reps.

Knees bent and resting on lower back do

sit ups
50 reps.

With head and feet on the mat we lift up our

hips and lower back
50 reps.

Move your legs as if you are cycling

50 reps.

With your head and one foot on the floor lift your
other leg
50 reps

Change leg and repeat

50 reps

Cross your left leg over your right and bring your
right elbow towards your left knee
50 reps

Right leg crossing your left leg, touch your left

elbow to your right knee
50 reps

Lying on the ground, cross your

legs
50 reps

Lying on your left leg; and your right leg stretched,

move your stretched leg up and down
50 reps

Change legs. Now your left leg will be stretched

and moving up and down
50 reps

Repeat the exercise lying

on your left leg again with
these movements:
1. Up 2. Down. 3.
Forward 4. Behind
Do the same lying on your left
leg

Lying down raise your right leg and at the same

time try to touch it with your right hand. Alternate
with left arm to left leg.
50 reps

Sitting with your left leg straight, cross your right leg
over your left knee, pull your right knee to your left
side to stretch it gently.
40 seconds

With your right leg straight cross your left lego ver
and pull towards the right.
40 seconds

Lying on the floor raise your left leg and try to touch
it with your right hand.
50 reps

Then your right leg to your left hand

50 reps

Lying face down flick your heel up to try and touch

your buttocks, alternate heels
50 reps

Repeat above exercise but raise both heles at

same time
50 reps

Lying face down try to touch your buttocks with

alternate heles whilst making a swimming motion
with your arms (breaststroke).
30 reps

Face down swing your left leg behind you to the

right.
50 reps

Do the same with your right leg

50 reps

Lying on the floor face down, raise your right leg

and your right arm at the same time
50 reps
Repeat with your left leg and left arm

Now, raise your left leg and your right arm at the
same time, alternate with your left arm at the same
time as your right leg
50 reps

With your feet touching your buttocks stretch your

arms forward, stretching your back
40 seconds

On your knees with your feet together, raise and

lower your back, let your neck control the
movement. Put your chin on your neck when you
lower.
50 reps

On all fours, raise your left leg out to the back,

move your right arm backwards, alternate legs with
opposite arm, extend and retract your leg
Repeat the movement 50 times

On all fours extend your right arm forward like

Superman and extend your left leg out to the back,
now do the opposite; left arm/right leg. When you
bring your leg back in try and push it forward past
your hip before you extend out again.
Repeat the movement 50 times

Lying on the floor bring your left knee up to your

chest and pull your leg up to your head.
30 seconds

Now repeat with your right leg.

30 seconds

Now do the same movement with both legs at the

same time
30 seconds

Lie on your back; do not turn your torso. Twist your

legs to the right for 30 seconds

Lie on the floor and repeat the movement, this time

to the left for 30 seconds