Workouts

Core Workout 1 (10 Minutes)

Please ensure you have sufficient room and have warmed up and stretched before starting your strength and conditioning workout.  Workouts can be combined to create a long session.  These workouts are undertaken at your own risk.

1 minute continous for each exercise, no rest between exercises.

1. Plank Knee Taps
{mp4}sc-videos/Plank Knee Taps{/mp4}

2. Sumo Squat with Side Bend
{mp4}sc-videos/Sumo Squat with Side Bend{/mp4}

3. Froggers
{mp4}sc-videos/Froggers{/mp4}

4. Crab Toe Touches
{mp4}sc-videos/Crab Toe Touches{/mp4}

5. Superman Planks
{mp4}sc-videos/Superman Planks{/mp4}

6. Full Extension
{mp4}sc-videos/Full Extension{/mp4}

7. Plank Jacks
{mp4}sc-videos/Plank Jacks{/mp4}

8. Surrenders
{mp4}sc-videos/Surrenders{/mp4}

9. Crab Walks
{mp4}sc-videos/Crab Walks{/mp4}

10. Burpees
{mp4}sc-videos/Burpees{/mp4}

Cardio Workout 1 (10 Minutes)

Please ensure you have sufficient room and have warmed up and stretched before starting your strength and conditioning workout.  Workouts can be combined to create a long session.  These workouts are undertaken at your own risk.

1 minute continous for each exercise, no rest between exercises

1. Front – Back Jump Squats
{mp4}sc-videos/Front – Back Jump Squats{/mp4}

2. Plank Jacks
{mp4}sc-videos/Plank Jacks{/mp4}

3. Speed Skaters
{mp4}sc-videos/Speed Skaters{/mp4}

4. Burpees
{mp4}sc-videos/Burpees{/mp4}

5. Skier Hops
{mp4}sc-videos/Skier Hops{/mp4}

6. High Knees
{mp4}sc-videos/High Knees{/mp4}

7. Butt Kicker Run
{mp4}sc-videos/Butt Kicker Run{/mp4}

8. Bunny Hops
{mp4}sc-videos/Bunny Hops{/mp4}

9. Crab Walks
{mp4}sc-videos/Crab Walks{/mp4}

10. Box Toe Touches
{mp4}sc-videos/Box Toe Touches{/mp4}

Cardio Workout 2 (10 Minutes)

Please ensure you have sufficient room and have warmed up and stretched before starting your strength and conditioning workout.  Workouts can be combined to create a long session.  These workouts are undertaken at your own risk.

1 minute continous for each exercise, no rest between exercises

1. Bunny Hops
{mp4}sc-videos/Bunny Hops{/mp4}

2. Speed Skaters
{mp4}sc-videos/Speed Skaters{/mp4}

3. Lunge Jump
{mp4}sc-videos/Lunge Jump{/mp4}

4. Plank Jacks
{mp4}sc-videos/Plank Jacks{/mp4}

5. Box Toe Touches
{mp4}sc-videos/Box Toe Touches{/mp4}  

6. High Knees
{mp4}sc-videos/High Knees{/mp4}

7. Butt Kicker Run
{mp4}sc-videos/Butt Kicker Run{/mp4}

8. Burpees
{mp4}sc-videos/Burpees{/mp4}

9. 180deg Jump Squat
{mp4}sc-videos/180deg Jump Squat{/mp4}  

10. Froggers
{mp4}sc-videos/Froggers{/mp4}

Cardio Workout 3 (10 Minutes)

Please ensure you have sufficient room and have warmed up and stretched before starting your strength and conditioning workout.  Workouts can be combined to create a long session.  These workouts are undertaken at your own risk.

1 minute continous for each exercise, no rest between exercises

1. Front – Back Jump Squats
{mp4}sc-videos/Front – Back Jump Squats{/mp4}

2. Plank Jacks
{mp4}sc-videos/Plank Jacks{/mp4}

3. Speed Skaters
{mp4}sc-videos/Speed Skaters{/mp4}

4. Burpees
{mp4}sc-videos/Burpees{/mp4}

5. Skier Hops
{mp4}sc-videos/Skier Hops{/mp4}

6. High Knees
{mp4}sc-videos/High Knees{/mp4}

7. Butt Kicker Run
{mp4}sc-videos/Butt Kicker Run{/mp4}

8. Bunny Hops
{mp4}sc-videos/Bunny Hops{/mp4}

9. Crab Walks
{mp4}sc-videos/Crab Walks{/mp4}

10. Box Toe Touches
{mp4}sc-videos/Box Toe Touches{/mp4}

Core Workout 2 (10 Minutes)

Please ensure you have sufficient room and have warmed up and stretched before starting your strength and conditioning workout.  Workouts can be combined to create a long session.  These workouts are undertaken at your own risk.

1 minute continous for each exercise, no rest between exercises

1. Plank Knee Taps
{mp4}sc-videos/Plank Knee Taps{/mp4}

2. Sumo Squat with Side Bend
{mp4}sc-videos/Sumo Squat with Side Bend{/mp4}

3. Froggers
{mp4}sc-videos/Froggers{/mp4}

4. Crab Toe Touches
{mp4}sc-videos/Crab Toe Touches{/mp4}

5. Superman Planks
{mp4}sc-videos/Superman Planks{/mp4}

6. Full Extension
{mp4}sc-videos/Full Extension{/mp4}

7. Plank Jacks
{mp4}sc-videos/Plank Jacks{/mp4}

8. Surrenders
{mp4}sc-videos/Surrenders{/mp4}

9. Crab Walks
{mp4}sc-videos/Crab Walks{/mp4}

10. Burpees
{mp4}sc-videos/Burpees{/mp4}