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Plank

Ciruit Cards - LRE - GCSE 2009-10

Place your elbows and forearms underneath your chestMaintain a flat back and do not allow your hips to sag towards the ground

Sit Ups/Crunches/V-Sit


Press Ups


Straight backHead in line with spineDraw belly button in

Tuck Jumps


Back extensions/raises


Lie face down with hands either behind the back or lightly cradling the headLift upper body off the ground a few inches, keeping head and neck in alignment.

Squat Jumps


Pushing your bottom back and down, as if you were sitting down in a chairKeep the neck and back straight, knees over ankles and keep the weight on the heelsGo down to 90 degrees Push up through your heels into a jumpLand with soft knees to avoid injury

Alternate Leg Thrusts


Fingers facing forward directly under your shoulder joint.Keep on your toes, take one leg from the rear and lift up towards the chestWhen the foot of this leg reaches the ground, the other leg comes towards the chest, at the same time the leading leg returns to the starting position (knees swap places)

Shuttle Runs


Star Jumps


Agility run


Burpees


Ladder Runs


Hurdle jumps


Compass Jumps


High Knee Sprints


Squat Thrusts



Bench Jumps/Alternate leg bench

jumps


Tricep dips


Step Ups

PULL UPS

Ciru

it Card

s - LRE - G

CSE 2

00

9-1

0

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