The Home of Champions

Online Training

A selection of online training videos for all skill levels that have been designed to be completed whilst at home. Ensure you check with your parent or guardian first and be careful not to break any furniture - if it's a sunny day do them in the garden!

Video Version

Warmup
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Conditioning 1 (Elementary)
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Conditioning 2 (Intermediate)
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Conditioning 1 (Advanced)
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Text Version

Warmup
This warmup session is for all levels and should take 10 to 15 minutes.

  1. Complete all of the arm and hip circling exercises that you do in warm up at the gym. Make sure you have used all your body and circle in both directions.
  2. Make sure you're in a clear area, and perform leg swings - these are good for your hips. Do these kneeling and standing going forward, sideways and backwards.
  3. Next practise slowly reaching down and touching your toes or as far down as you can go, do this standing and then again whilst sitting.
  4. To stretch your back muscles, slowly turn the top half of your body to try and look behind you - repeat back and hip stretches.
  5. Lay down on the floor and then push up into bridge position, then slowly stretch your shoulders and hips. Hold this for 15 seconds and then repeat.
  6. Rock back and forth in a tuck position for ten seconds, then on your final rock forward try and stand up - repeat these until you cant do anymore.
  7. Finish up with your best attempt at a spit position with your best leg, hold this for 1 minute. Then straddle sit fold and hold this position for 2 minutes - while you stretch you could check your phone even try to find your pulse.
  8. Now work on your tucked 'L' sit or straddle 'L' position and hold this for at least 3 seconds - maybe film it and try to improve over the weeks.

Once you get used to the conditioning you can vary the order, try to complete it 3 times each week. You can add your own personal touches or other exercises that you're good at.
Conditioning 1 (Elementary)
This is our entry level conditioning session and it should take approximately 15 minutes.

  1. 3 minutes running on the spot.
  2. 10 seconds sprinting on the spot and then 10 seconds jogging on the spot, repeat this 5 times.
  3. Standing 1/4 turn jumps; do 8 of these to the left 8 and then 8 to the right. Do these slowly and accurately.
  4. Starting in press up position, walk your arms out to extended press up position and hold that position for 5 seconds, then walk your arms back in to press up position, repeat this 6 times.
  5. Lie on your back, then sit up and touch your toes - do this 5 times. Then roll over and do 5 back arches and repeat that 3 times.
  6. 10 deep leg squats, repeat this once.
  7. 10 hops on right leg, then 10 hops on your left leg - repeat this once ensuring you keep your balance.
  8. 5 press ups going all the way down so you can touch your nose on the floor - if you can't do this in normal press up position you can do it from a kneeling position.
  9. Burpees are next; from standing upright crouch out to front support, then lie down, roll over and complete a 5 second dish rock, roll back over and over squat in and high jump - repeat this 5 times.
  10. In a safe area and against a clear wall, tuck up to a headstand or if you can kick up to handstand, repeat this 5 times. Ensure you have a cushion in between your hands for safety and comfort.

Once you get used to the conditioning you can vary the order, try to complete it 3 times each week. You can add your own personal touches or other exercises that you're good at.
Conditioning 2 (Intermediate)
This is our mid level conditioning session and it should take approximately 15 minutes.

  1. 4 minutes running on the spot, or skipping if possible.
  2. 10 seconds sprinting on the spot and then 10 seconds jogging on the spot, repeat this 7 times.
  3. Standing 1/2 turn jumps; do 8 of these to the left 8 and then 8 to the right. Do these slowly and accurately.
  4. Starting in press up position, slowly walk your arms out to extended press up position and hold that position for 7 seconds, then walk your arms back in to press up position, repeat this 7 times.
  5. Lie on your back, then sit up and touch your toes - do this 7 times. Then roll over and do 7 back arches and repeat that 7 times.
  6. 10 deep leg squats to extended jump, repeat this 4 times.
  7. 15 hops on right leg, then 15 hops on your left leg - repeat this once ensuring you keep your balance.
  8. 10 press ups going all the way down until you can touch your nose on the floor - if you can't do this in normal press up position you can do it from a kneeling position.
  9. Burpees are next; from standing upright crouch out to front support, then lie down, roll over and complete a 5 second dish rock, roll back over and over squat in and high jump - repeat this 8 times.
  10. In a safe area and against a clear wall, tuck up to a headstand or if you can kick up to handstand, repeat this 5 times. Ensure you have a cushion in between your hands for safety and comfort.

Once you get used to the conditioning you can vary the order, try to complete it 3 times each week. You can add your own personal touches or other exercises that you're good at.
Conditioning 1 (Advanced)
This is our advanced level conditioning session and it should take approximately 15 minutes.

  1. 5 minutes running on the spot, or skipping if possible - if you can try some double skipping jumps.
  2. 10 seconds sprinting on the spot and then 10 seconds jogging on the spot, repeat this 10 times.
  3. Standing full turn jumps; do 8 of these to the left 8 and then 8 to the right. Do these slowly and accurately.
  4. Starting in press up position, slowly walk your arms out to extended press up position and hold that position for 10 seconds, then walk your arms back in to press up position, repeat this 10 times.
  5. Lie on your back, then sit up and touch your toes - do this 7 times. Then roll over and do 7 back arches and repeat that 7 times.
  6. 10 deep leg squats to extended jump, repeat this 5 times.
  7. 20 hops on right leg, then 20 hops on your left leg with alternate tuck jumps - repeat this once ensuring you keep your balance.
  8. 10 press ups going all the way down until you can touch your nose on the floor, do this with elbows in and then again with elbows out and if you think you can you can do a clap half way through the press up. If you can't do this in normal press up position you can do it from a kneeling position - repeat this once.
  9. Burpees are next; from standing upright crouch out to front support, then lie down, roll over and complete a 5 second dish rock, roll back over and over squat in and high jump - repeat this 10 times.
  10. In a safe area and against a clear wall, tuck up to a headstand or if you can kick up to handstand, repeat this 5 times. Ensure you have a cushion in between your hands for safety and comfort.

Once you get used to the conditioning you can vary the order, try to complete it 3 times each week. You can add your own personal touches or other exercises that you're good at.
Last updated 10/04/20 15:20.

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