Instructions
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Ensure your body is beneath the bar and your feet are hip-width apart
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Extend your arms to reach for the bar and make sure that your arms are shoulder-width apart
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Your body should be in a straight line position
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While pulling yourself up, your chest should be nearly touching the bar
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Lower your body back to the starting position
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Do not lock your arms when they straighten, keep them slightly bent
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Repeat
2.4km run
shuttle run
pull-ups/
inclined pull-ups
sit and reach
standing broad jump
sit-ups
overview
14 Year Olds and Below
15 Year Olds and Above
BEFORE YOU GO...
We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.
from www.britannica.com
Mountain Climber
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Lie down flat on your back with your arms at your sides
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Make sure your legs touch each other
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Raise them until they are 90 degrees from the ground
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Hold in that position for 1 second
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Slowly lower them to just above ground level and don't let them touch the floor
Primary muscle: Rectus abdominus and Gluteus Maximus
Secondary muscle: Deltoid
Type: Compound
Leg Raises
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Lie down flat on your back with your arms at your sides
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Make sure your legs touch each other
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Raise them until they are 90 degrees from the ground
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Hold in that position for 1 second
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Slowly lower them to just above ground level and don't let them touch the floor
Primary muscle: External Obliques
Secondary muscle: Rectus abdominus
Type: Isolation
Pushups (Lower yourself slowly)
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When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart
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Your feet should be shoulder width apart
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Your head should be looking slightly ahead of you
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Clench your butt and abs while steadily lowering yourself until your elbows are at a 90 degree angle or smaller
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Keep elbows relatively close to your body
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Once your chest touches the floor (or your arms go down to a 90 degree angle), return back to original position
Primary muscle: Pectoralis Major
Secondary muscle: Triceps and deltoids
Type: Compound
Crunches
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Lie on your back
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Your knees are bent with the sole of your feet touching the ground
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Cup your ears with your hands
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Slowly curl your shoulders up from the floor about 30 degrees (do not go all the way)
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Return your upper body to the floor
Primary muscle: Rectus abdominus
Secondary muscle: External Obliques
Type: Isolation
Sit-ups
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Lie on your back
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Your knees are bent with the sole of your feet touching the ground
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Cup your ears with your hands
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Tighten your abdominal muscle as you attempted to bring your chest towards your legs until you are in an upright seated position
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Return your upper body to the floor
Primary muscle: Rectus Abdominis
Secondary muscle: External Obliques
Type: Isolation
Bicep Curls
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Stand with your feet hip-width apart
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Hold a dumbbell in each hand
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Allow your arms to relax at your sides with your palms facing forward
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Curl both arms upward until they’re in front of your shoulders
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Slowly lower the dumbbells back down
Primary muscle: Biceps
Secondary muscle: brachioradialis
Type: Isolation
Exercises
Negative Pull-ups
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Elevate yourself until your chest is around the height of the pull-up bar (you can jump or use a bench)
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Slowly lower yourself into the hanging position
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Get back to starting position and repeat
Primary muscle: Latissimus Dorsi
Secondary muscle: Biceps, triceps, brachioradialis and rectus abdominis
Type: Compound
Arm Circles
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Do circles with both arms at once
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Repeat for specified reps
Primary muscle: Shoulders (Deltoids, Trapezius)
Type: Isolation, Stretching
Shoulder Stretch
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Bring your left arm across your body and hold it with your right arm, either above or below the elbow
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Hold for the specified duration
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Switch arms and repeat
Primary muscle: Shoulders (Deltoids, Trapezius)
Type: Isolation, Stretching
Warm-up Exercises
Standing Bicep Stretch
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Interlock your fingers behind your back with your palms facing away from your back
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Try to straighten your arms and turn them such that your palms now face downward
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Raise your arms up and hold until you feel a stretch in your biceps
Primary muscle: Biceps
Type: Isolation, Stretching