Upper body

1. Push Up: 3 sets x 12 reps

If your legs posit higher, more decline push up you will be practicing and upper chest will be involved more.

2. Pike: 3 sets x 12 reps

Use the strength of your core and glutes to go upward, try to fold your upper and lower bodies as close as possible. This is a more advanced training as we balance ourselves with our shoulders and back while going upward.

3. Side Mountain Climber: 3 sets x 12 reps of each side

As we support our whole body with our hands and legs, it requires more core strength.

 Legs/Lower body

1. Single leg squat: 3 sets x 12 reps of each leg

Keep the back straight, focus on the thighs and glutes while squatting down or going up. The process can be assisted with a strap.

2. Hip bridge: 3 sets x 12 reps

Place one foot on the strap handle, bending your knees 90 degree. Focus on the glutes and core when pushing up. Push until back, glutes and thighs are straight, no arching back!

3. Bulgarian split squat: 3 sets x 12 reps of each leg

Place the back of your foot on the strap handle which should be at your knees' level. Keep the back straight, focus on the thighs and glutes while squating 

Core

1. Crunch: 3 sets x 12 reps

Keep the core straight, no arching back

2. Pike: 3 sets x 12 reps

Use the strength of your core and glutes to go upward, try to fold your upper and lower bodies as close as possible.

This is a more advanced training as we balance ourselves with our shoulders and back while going upward.

3. Climber: 3 sets x 12 reps of each leg

As we support our whole body with our hands and legs, it requires more core strength.

WARM DOWN/ABDOMINAL BREATHING (WITH THE DIAPHRAGM)

Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through your nose for 3-4 seconds while inflating your belly and lowering your diaphragm, then breathe out through your mouth for 6 seconds while pulling in your navel (deep, natural breathing – don't force it). Repeat for 2 minutes.

THE GEAR YOU MAY NEED...

DST

SUSPENSION TRAINER DST 100 

8125767

FITNESS CLOTHING