5 exercises for improving fitness

Improving overall fitness usually involves performing a variety of exercise which target the various fitness components, including; cardiovascular ability, balance, agility, speed, power, strength, and endurance. We have composed a fitness routine which aims to improve overall fitness by stimulating these various fitness parameters, and is suitable to follow twice or three times per week. The routine itself should take no longer than sixty minutes to complete.

1) Over head pressing squats

What to do:
Stand erect whilst grasping a pair of dumbbells at shoulder height, in the same position as when beginning a standing shoulder press. Squat down, whilst keeping the dumbbells at shoulder height, until the thighs are parallel to the ground. Ascend whilst also pressing the dumbbells above the head, so the legs and arms are fully extended at the top of the exercise. Bring the dumbbells back to shoulder height in a controllable manner. Repeat for repetitions.

Difficulty: Hard

Reps and sets:
Perform 3 sets of 10 repetitions (this is an advanced exercise, so build up slowly if strength and balance is not sufficient).

Targets:
Overall strength
Co-ordination
Balance
Flexibility

2) Squat thrusts with press up

What to do:
Stand erect, ensuring sufficient space to perform the exercise. Squat down, and then outstretch the arms at the bottom of the squat to allow the arms to support the upper body, whilst the lower body is extended behind, so the torso and legs are now inline. This position is the same as when beginning a press up. Perform one explosive press up. Push the feet off the ground, bring the knees towards the stomach, so the body is now in a squatting position. From this crouched position, explosively jump as high as possible into the air. As soon as you land perform another repetition.

Difficulty: Moderate (you can slowly build up endurance over a number of sessions)

Reps and sets:
Perform 2 sets of 15 repetitions.

Targets:
Endurance
Cardiovascular
Strength
Power

3) Chin up with hip raise

What to do:
Take an underhand grip on a pull up station, bend the knees, and perform a chin up whilst simultaneously bring the knees upwards towards the chest. At the top of the exercise the bar should be at chin height, whilst the hips should be fully flexed so the knees are tucked towards the chest. Reverse the movement on the descend. Repeat for repetitions.

Difficulty: Hard

Reps and sets:
Perform 3 sets of 10 repetitions (this is an advanced exercise, so build up slowly if strength is not sufficient)

Targets:
Upper body strength
Core strength

4) Skipping

What to do:
Skipping is an exercise which can be enjoyed by all age groups, and be performed at various intensities. Inexperienced skippers will find the first few goes difficult, but it is soon easy to get the hang of it. Any good sports shop will stock a quality skipping rope which is meant for cardiovascular exercise.

Difficulty: Moderate (learn the technique and slowly build up pace)

Reps and sets:
Skip for 10 minutes, with one minute quick paced, and two minutes normal pace. Try to build up speed and duration over time.

Targets:
Co-ordination
Endurance
Cardiovascular

5) Kettlebell sumo squat

What to do:
Stand erect, grasping a Kettlebell with both hands to the front of the body. Widen the stance to greater than shoulder width. Squat downwards, whilst maintaining sound posture, until the thighs are parallel to the ground. Ascend to the starting position. Repeat for repetitions.

Difficulty: Moderate-Hard (begin with a light weight, and seek advice from a personal trainer regarding the form if required)

Reps and sets:
Perform 3 sets of 20 repetitions.

Targets:
Balance
Flexibility
Lower body strength
Core strength