Movements galore

The sandbag clean is an adaption of the Olympic lifting movement – the clean – to be done with a sandbag that consists of pulling a weight from the ground, with power and speed, transitioning into a semi-squatted position to catch the rising weight, and completing by standing with the weight resting at shoulder height.

A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.

Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

jump with two feet onto a box and off the other side of the box turn round and come back over the box.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.

Walk on your hands keeping your arms locked out.