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1. Starting from normal standing position, bring your left knee up whilst moving your right arm up keeping your right supporting leg on the floor. 2. Once knee is at its maximum tension, then lower to start- ing position and repeat with opposite side, once again this is exercise is ideal for shorts bursts for maximum results.

  1. Starting position laying side ways on the floor, place hands over the front of your chest flat on the floor and the other hand resting on your head. 2. Lift your leg laterally away from your body into the air with a nice controlled movement, until maximum point of tension is achieved. 3. Then slowly return to starting position, always complete the same amount of reps on both sides.

  1. Start from the laying position, Raise your legs so your thighs are perpendicular and not touching the floor. 2. Keeping your left knee in still position, push your right leg out straight, then bring your right leg back to start position then repeat the exercise with left leg. 3. Make sure that the movement is slow and controlled, or for more advance training complete exercise in short, fast bursts.

1. Stand with your feet at shoulder width apart. Pull your shoulder blades back and make sure you keep the back naturally arched. 2. Slowly bend your knees and lower your body until your thighs are parallel to the floor 3.Bring yourself back to standing position

  1.Stand with feet shoulder width apart arms straight on each side palms facing in 2.Step forward about three feet with your foot land your heal on the floor, with the other leg bend bringing making the knee close to touching the floor hold for 1 second . 3. Step back into start position complete the same movement with opposite leg. For advanced training complete this exercise with multi directional lunges.