WORKOUT TERMINOLOGY

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Across
  1. 3. - Lie on your back with your knees bent and feet flat on the floor. With your hands behind the head, contract your core and curl your upper back up from the floor. Hold briefly, and then lower yourself back down.
  2. 5. - Place your hands just beyond shoulder width, and feet away from the wall. Lower your body towards the wall while keeping your core and glutes tight to keep your body in a straight line.
  3. 7. - Kick back your feet into a push-up position, and then quickly bring them forward to land in a squat position. Jump up so your feet leave the ground. That’s one rep.
  4. 8. Up - Lying on the ground with your knees bent, contract your abs to lift your body off the ground. Try to limit movement in the lower back.
  5. 10. - Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together.
  6. 11. - Jump and spread your legs to your side while simultaneously lifting the arms. As soon as you land spring back into the starting position.
Down
  1. 1. - Lie face down with your forearms on the floor and hands clasped. Extend the legs behind you and rise up on to your toes. Keeping the back straight, tighten your core, quads and glutes and hold the position for 30-60 seconds (or as long as you can).
  2. 2. - Position your hands shoulder-width apart and brace your core to make your body into a straight line. Bend at the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Keep your elbows close to your body throughout.
  3. 4. - Rather than stepping forward, try taking a long stride backwards to place added emphasis on the hips.
  4. 6. Climber - Starting on your hands and knees, bring the left knee forward directly under the chest while straightening the right leg. With your hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.
  5. 9. Stand with your feet hip-width apart and your feet facing forward. Slowly sit back by bending the hips and knees until the thighs are parallel to the floor. Keep your weight on your heels throughout the movement and press through them to return to a standing position.