Fast Exercise

Fast Exercise 8 exercises to increase strength and improve stamina

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Start as you would fora push-up, with legsoutstretched behindyou, arms wider thanshoulder-width andstraight, hands on thefloor directly beneathyour shoulders andweight on the balls ofyour feet or your toes.Lift your left foot offthe floor and bend atthe knee, bringing itunderneath the bodyto reach towards yourright arm. Don’t twistyour back. Slowlyreturn to the startposition and repeaton the other side.

Start as you would fora push-up, with legsoutstretched behindyou, arms wider thanshoulder-width andstraight, hands on thefloor directly beneathyour shoulders andweight on the balls ofyour feet or your toes.Quickly jump bothlegs forward, bendingyour knees so thatyour knees are tuckedbetween your armsand you land on themid-feet. Jump bothlegs back to thestarting position andrepeat.

Stand with your handsby your sides. In onemovement, jump up,spreading your legsapart as you raiseyour arms over yourhead. You should landwith your arms overyour head and yourfeet more than hipwidth apart. Jump upagain and in onemovement bring yourlegs together andyour arms backto your sides. Youhave just done onestar jump. Keep goingfor the required time.

Place a marker on thefloor — we used a bar,but you can useanything, even ahandbag. Stand besidethe marker, side onand about 50cm awayfrom it. With yourfeet hip-width apart,bend your knees to90 degrees and pullyour shoulders backslightly. Place yourarms in front of you.Then explode up andover the marker,throwing your armsbehind you to propelyou. As you jump intothe air, keep your feetlevel with each otherand parallel with thefloor. Try to land softlyand quietly on themid-foot, rolling intothe heels. Push yourhips back and down toabsorb the impact oflanding. Do not lockyour knees. Repeatjumping back in theopposite direction.

Start in a crouchedposition with kneestucked in and handson the floor. Kick yourlegs powerfullybehind you so thatthey are straight, thenjump them backbetween your arms tothe start position in aquick movement.Immediately leap upinto the air, swingingyour arms directlyabove your head togive you height.Return to thecrouched startingposition and repeat.

Start with feet shoulder-width apart, knees bentand bottom sticking outin a squat position.Let your arms hang byyour sides and keepyour back straight.Simultaneously pushthrough your heels andswing up your arms toleap upwards as high asyou can. Land softly onthe balls of your feet,rolling through toyour heels. Repeat.

For this you will needa dumbbell or a bottleof water and a sturdybench or chair. Decidewhich leg you aregoing to step up withfirst and hold theweight in the oppositehand. Place one footon the “step”, makingsure your whole footis in contact with thesurface. Push yourbody weight up,driving your weightthrough your heel andbreathing out as youdo this. At the sametime, push or pressthe weight up towardsthe ceiling until yourarms are straight. Stepback and down, oneleg at a time until youare standing with bothfeet flat on the flooragain. Repeat.

Stand tall and beginjogging either on thespot or forward.Without leaning back,drive through the ballsof your feet and try tobring your knees closeto chest level. Keepyour hands relaxed,elbows bent andshoulders down, andswing your arms backand forth to help youkeep going. Thirtyseconds of this ishard work. Start slow.

8 High-knee running7 Step-up and press4 Jump squat3 Burpee

1 Knee-tuck crossover 2 Squat thrust 5 Star jump 6 Lateral jumps

02 Fitness Day 4 Fitness Day 4 03

PHOTOGRAPHY BY DAVID BEBBER AT DAVID LLOYD, WYCOMBE / CLOTHES BY BODYISM, SWEATY BETTY, FALKE AND SHOES BY SAUCONY