STONE-AGE FITNESSCHALLENGE

Exercise DescriptionsChoose a level you feel comfortable with and which best suits your needs and time.

• Level One: One circuit (7 minutes)

• Level Two: Two circuits (14 minutes)

• Level Three: Three circuits (21 minutes)

Perform each exercise listed, with sound technique, for a total of 60 seconds each before moving straight on to the next exercise with no break. If you cannot complete an exercise for a full 60 seconds, do as much as you can do and wait until the next minute starts before moving to the next exercise. E.g. If you can only do 30 seconds of push ups, wait 30 seconds before beginning lunges. Aim to increase the number of repititions of each exercise you can do within each minute.

STAR PLANKS

Stand with your feet hip width apart, squat down to the floor and place your hands on the ground. Jump up into the air from this squat position into your “star” position. Land back down into the starting squat position. Jump your legs back into a full plank position, and quickly jump your feet back into a squat before jumping back up into the star.

If you need more of a challenge, you can also add a push up from every time you go into a plank.

SQUATS

Stand with feet about shoulder-width apart, with toes slightly turned out. Starting the movement with your butt, lower into a squat, reaching both arms out in front. From the bottom of the squat, stand back up to your starting position.

If you are new to squats, you can start with a low chair or box behind you (just touch your butt on this and stand back up - don’t actually sit your full weight onto it).

STONE-AGE FITNESSCHALLENGE

PUSH UPS

Get into plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor, then push up as if you are pushing the floor away from you hard.

If you cannot do a full push up, either do one starting from your knees, or start in the full plank to lower yourself down, but push back up from your knees.

HIP BRIDGE

Lie faceup with your arms out to the sides, right knee bent, left leg straight and raised a few centimetres off the floor. Lift your leg until it’s in line with your right thigh and push your hips upward, forming a straight line from shoulders to knees. Pause, then lower to start. Swap legs and repeat.

MOUNTAIN CLIMBER

From a full plank position, alternate pulling your knees into your chest. Pull each knee as far forward as you can and slightly toward the centre line of your body.

Keep the movement slow and controlled to accentuate it as a strengthening exercise.

STONE-AGE FITNESSCHALLENGE

REVERSE LUNGE

Stand tall with you hands at your hips or overhead. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

Returning to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Alternate legs, and step back with right leg.

T-STABILISER

Form a plank similar to the start position of a push up with your hands shoulder-width apart and toes on the ground. Slowly rotate your body so your arms form a T with feet stacked on top of each other. Hold and return to the starting position.

Modifications for beginners: Put your top hand on your hip and position your feet with one in front of the other.