Trojan CHALLENGER 140 - Burpies

10
ExErcisE TErMs (cONT.)
Lunges Stand with one foot 1 metre in front of
 theother.Engagecoreandkeepabs 
tight and upper body straight and
 upright.Bendkneesandlowerbody 
 untilbackkneeisjustaboveground. 
 Makesurenottopushfrontknee 
forward past front foot. Return to
 startposition.Inhaleasyoulunge.Exhale
as return to start position.
Squats Stand with feet slightly wider than
shoulders. Hands behind head. Apply
your weight through your heals.
Squat down until thighs parallel
to ground. Keep abs tight the whole
time and torso straight. Return to
 startposition.Inhaleasyousquat.Exhale
as return to start position.
Push ups Assume push up position. Hands
shoulder width apart. Lower body
downwards until chin just above
ground. Keep body straight and core
activated. Return to start position. Inhale
 asyoulowerbody.Exhaleasreturnto
start position.
Burpies Start in the crouched position, with feet
 betweenhands.Kickfeetbackwardsinto
 pushupposition.Bringfeetforwards
again into crouching position. Jump into
the air with arms outstretched. Land
softly and controlled. Return to starting
crouching position.
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