- Sit ups - Lie on your back with your knees bent and hands behind your head. While keeping your chin angled towards the sky, use your core to sit up until your elbows touch your knees. Lower back down to the ground and repeat. We recommend doing 30 rep per set, 2- 3 set
- Squat and Box Jump - Stand tall with your feet slightly wider than shoulder width apart. Squat down, keeping the weight in your heels, until you have reached the bottom of a squat. From here, jump straight up into the air as high as you can. Land softly onto the box on your toes and repeat. 15 rep per set, 2-3 set.
- Pushups - Get into a standard plank position, with your arms slightly wider than your shoulders and your feet just a few inches apart. Slowly lower yourself down, getting as close to the ground as possible. From here, push back up through your chest and arms to starting position. Keep your core tight throughout the entire movement and fight the urge to allow your mid-section to either arch up or sag. 20 rep per set, hit at least 3 set.
- Sprint - 100m sprint. Go as hard as you can. The goal is to keep the heart rate up and work on the explosiveness.
Remember to pause for 30 seconds to one minute of rest between each set. Make sure you drink plenty of water too.