Body Hug
Set up - Stand with your feet shoulder width apart and your arms outstretched at shoulder height by the sides of your body .
Action - Bring your arms in across your body and give yourself a big hug .
• Return to the starting position and repeat .
Shoulder Rotation
Set up - Stand upright with your feet shoulder width apart .
Action - Using one arm at a time , in a continuous motion draw a big circle with your hand to the side of your body .
• Repeat on opposite side .
Trunk Rotations
Set up - Stand upright with your feet shoulder width apart with your hands across your chest .
Action - Turn your body to look over your left shoulder .
• Return to centre , turn your body to look over your right shoulder .
• Repeat rotation .
GET TO THE CORE
Muscular endurance exercises are a vital part of our training programme . During selection , you ’ ll be tested on how many sit-ups and then how many press-ups you can perform in a minute . Here ’ s how to crunch out the numbers .
The perfect press-up
Begin on the floor with your arms straight ( supporting your body ) and shoulder-width apart . Your back should be straight and your abdominal muscles engaged – helping to keep your torso straight . Remember to look ahead , not down . Lower your body in one controlled movement until your chest is a few inches off the floor . Then straighten your arms again , raising your body to the start position . Remember to keep your elbows pointing back , not out to the side .
Super sit-ups
Start by lying on the floor with your knees bent at about 90 degrees . Your feet should be firmly on the floor and about shoulder-width apart . Place your hands across your chest or lightly at the side of your head . Next , curl your head , shoulders and torso off the floor and raise your body until you are in an upright position and your elbows touch your knees . Roll back down through the spine to the start position and repeat .