One of the core components of the Pre- Joining Fitness Programme is a bodyweight resistance circuit consisting of multiple exercises and repetitions . Here are the exercises that make up the circuit and the correct way to perform them .
Lunge
Set Up - Stand with your feet hip width apart and your hands by your sides . Action - Take a step forward and bend your rear knee to just above the ground . - Make sure your upper body stays upright and your front knee does not go over your toes . - Push off the front leg to return to the starting position and repeat the exercise on your opposite leg .
Squat
Set Up - Stand upright with your feet shoulder width apart . Action - Bend at your hips and knees until your thighs are parallel to the floor . - Maintain a rigid back and keep your chest upright with your head looking forward . - Straighten your knees and hips to return to the starting position .
Dorsal Raise
Set Up - Lie on your front and keep your feet in contact with the ground at all times . - Place your finger tips on your temples . Action - Lift your chest off the floor keeping your hips and feet in contact with the ground . - Hold for 2 seconds . - Lower body to the floor under control .
One of the core components of the Pre- Joining Fitness Programme is a bodyweight resistance circuit consisting of multiple exercises and repetitions . Here are the exercises that make up the circuit and the correct way to perform them .