Today’s fitness challenge is knee get-ups. Starting from your knees, you jump onto your feet into a squat position – how long will it take you to do 20 reps?
Throughout this Staying Active summer series, fitness experts Elia and Amanda – both qualified instructors at Flykick – will be on hand to show you how to do each challenge and give you their top tips.
Our daily challenges are perfect to try at home, at the gym or in the park. They are designed to get you moving every day.
Check back every weekday to see what the next challenge is – you can even film your progress to make a record of how far you’ve come.
The aim is to be active every day for six weeks over summer. And today’s challenge is a tough one that will test your explosive strength and really work your core.
These daily challenges can be done in isolation, or you can include them in larger workout – it’s totally up to you. As long as you’re moving, that’s what matters.
We know doing the same fitness routine every week can get really tedious, trying a new challenge every day will keep your fitness fresh and fun – and you might even learn some new moves.
How to do knee get-ups
Knee get-ups, or knee jumps are great plyometric exercises to develop an explosive and athletic lower body.
Start in a kneeling position with your thighs long and your back straight.
You can do this on the gym floor, or you can kneel on a mat for extra support.
From this position jump from your knees until your feet are flat on the floor – keep your legs low and your bum down, so you finish in a low squat position.
You will need to really use your glutes and hamstrings to explode from the floor to get enough height to do this.
If it is too difficult, step each leg up, one at a time, maintaining a low squat at the top, instead of jumping your feet at the same time.
Once in a full squat, carefully return to the kneeling position for the next repetition.
I am Team GB
Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.
Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.
Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.
To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com
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