What it’s good for: Cardio

How to do it: Move across the Arena performing diagonal leaps in Zig-Zag pattern. Run an easy lap around the outside of the Arena to return to the start position

What it’s good for: Strength

How to do it: Lie face down on the floor with the arms outstretched (like an airplane). Raise the arms and legs off the floor into parachuter pose and hold for 3-5 seconds, then lower. Place the hands out to the sides of the chest, push up into a wide push –up position.

What it’s good for: Cardio

How to do it: Stand with the feet in a narrow stance position. Perform a power skip across one Arena, driving the body upwards with the arms, then sprint across the second Arena to the end. Run an easy lap around the outside of the Arenas back to the start position.

Dynamic Warrior

What it’s good for: Balance

How to do it: Stand on one leg and lean forward lifting the other leg behind the body. Reach down to touch the foot of the standing leg with both hands. Keep the back parallel with the floor, lift the head and extend the arms alongside the ears. Lift the non-standing leg parallel with the floor. Hold for 3-5 seconds. Slowly return to a standing position and repeat on the other leg.

What it’s good for: Balance

How to do it: Standing on one leg, #1 performs random movements with both the arms legs while #2 tries to follow and mirror the movements. Perform the drill for 10-15 seconds then repeat on the other leg. Then #2 leads the sequence.

What it’s good for: Flexibility

How to do it: Sit on the floor with knees bent, the thighs close to the chest, holding the shins with the hands. Push off with the toes and roll back until the shoulder blades touch the floor. Then immediately rollback up into a seated position with the legs extended straight in front of the body, and arms reaching forward.

What it’s good for: Core

How to do it:
Stand with the feet in a wide squat position. Participants #1 and #2 grasp opposite hands in a “handshake” position. Lean back and hold the squat position for 5-7 seconds, then switch hands.

Plank

What it’s good for: Strength

How to do it: Lie face down on the floor and bring your elbows in to shoulder level. Raise your body and legs off the floor with your weight going onto your forearms. Hold for 3-5 seconds, then lower.

Lauren Bolt

Did you have a good training session?

“Yeah it was really good. There were loads of different exercises and really good teamwork which helps you exercise better.”

“I felt like I had a proper work out. I’m sweating so much, much more than I do for any other exercise so it’s good.”

“I would definitely come again, I had a really good time.”

Sophie Hughes

Did you enjoy the training session today?

“Yeah I really enjoyed it. It was definitely better than I expected it to be. I was a little bit apprehensive about coming at first but it was really good fun being in a team.”

“It’s good for me because I can’t really afford then gym and it feels like I’ve had a good gym work out. I play football for Kings College and so this has given us practices that we can use for our training session which is great for our cardio.”