MOVE ONE: LUNGE PRESS
Assume a lunge position on your chosen leg and chose your weights - water bottles will do if you don't have weights.
In a neutral position, hold weights at shoulder height and explosively raise to the sky extending your arms fully. Lower in a slow controlled motion. Engage your core and glutes and push through your heel on this one.
SECOND MOVE: HANGING LEG RAISE
Grab on to something and hang if you can. Bring each leg up to your tummy one at a time in a bicycle motion. Engage your tummy and keep both your shoulder blades and grip strong; an amazing abdominal exercise.
THIRD MOVE: SBC DOWNWARD DOG CLIMBERS
Start in your dog position and then descend into a straight body position. Perform four climber reps and then position back up into your dog position. Great for opening the hips and explosive cardio.