Beginner: 30s work 30s rest
Intermediate: 30s work 15s rest
2 min Skipping: Keep your hands at hip level, ensure that your elbows keep locked in beside your waist. Rotate your wrists to swing the rope. As you begin to become more confident, you can drop the height in your jump and practise your speed. If you dont have a rope, simulate the movement of a rope to achieve a similar result.
Air Squats: Ensure that your finger tips touch the ground, with your chest proud and looking forwards. When at 90 degrees, squeeze your glutes and pause for a moment. Keep your upper core engaged.
Leg Swings: The aim here is to stretch the back of your hamstring as you swing your leg forwards, therefore after a few swings, aim for your leg to swing higher.