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.