Exercise Library

Bosu/Dome Down Mountain Climbers

Dome (Bosu) Down Mountain Climbers 01 - Pro:Kinesis Personal Training, High WycombePlace the Bosu or Dome on the floor with the rounded side down, then kneel down and place one hand on either side of the platform side. Now lift your knees off the floor, so that you are balancing just on your hands and feet in a hand plank position. Then bring one knee in towards your chest, or slightly towards the opposite elbow.


Dome (Bosu) Down Mountain Climbers 02 - Pro:Kinesis Personal Training, High WycombeThen return your leg back to the plank position before bringing your other knee in towards your chest or towards the opposite elbow, as shown. This exercise can be performed slowly as an upper body and core exercise, or fast as a cardio workout too.

Bender Ball Adductor Squeezes

Bender Ball Adductor Squeezes 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying flat on your back, with your knees bent and your feet roughly shoulder width apart. Place a Bender Ball or a squashy ball between your knees and lightly grip it with your legs, as shown.


Bender Ball Adductor Squeezes 02 - Pro:Kinesis Personal Training, High WycombeThen squeeze the ball firmly by squeezing your knees together, before relaxing your legs back to the start position and loosely gripping the ball again. Repeat this in a sequence of fast squeezes, then slow squeezes.

Triceps Step Dips (beg.)

Triceps Step Dips (beg) 01 - Pro:Kinesis Personal Training, High WycombeBegin by sitting on the edge of a step block, with your hands resting on the edge either side of you. Place your feet together out in front of you with your knees bent, and supporting yourself on your hands, slide your buttocks off the step, as shown.


Triceps Step Dips (beg) 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower yourself, keeping your back close to the block. Lower yourself within a comfortable range, then slowly straighten your arms and raise your body back to the start position.

Tripod Hand Plank

Tripod Hand Plank - Pro:Kinesis Personal Training, High WycombeBegin by getting yourself into the standard start position for a press up, with your hands on the floor slightly wider than shoulder width apart, but unlike a press up, raise one foot off the ground above your hip level, as shown. Then simply hold this position as long as possible before switching legs.

Side Plank Leg Raise

Side Plank Leg Raise 01 - Pro:Kinesis Personal Training, High WycombeStart by laying on your side and propping yourself up on one elbow. Stack your legs and feet together side by side, and then engage your core and raise your hips off the floor until your body is straight, as shown.


Side Plank Leg Raise 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise your upper foot, keeping your leg straight, as high as you can. Hold the position for the required time.

ViPR Press & Squat Thread

ViPR Press & Squat Thread 01 - Pro:Kinesis Personal Training, High WycombeStart by holding the ViPR horizontally above your head, and with your feet shoulder width apart, as shown.


ViPR Press & Squat Thread 02 - Pro:Kinesis Personal Training, High WycombeThen swing the ViPR down turning it lengthways as you do, and in the same motion widen your stance and squat as you bring the ViPR between your legs.

Bosu/Dome V Sit

Dome (Bosu) V Sit - Pro:Kinesis Personal Training, High WycombeSimply sit on the rounded side of your Bosu or Dome, and leaning backwards using your arms in front of you to balance, raise your feet together off the floor bringing your knees slightly towards your chest, as shown. Hold this position retaining your balance for as long as possible.

ViPR Squat Thread The Needle

ViPR Squat Thread The Needle 01 - Pro:Kinesis Personal Training, High WycombeStart by holding the ViPR vertically in front of you using both hands, and with your feet comfortably wider than shoulder width apart, as shown.

ViPR Squat Thread The Needle 02 - Pro:Kinesis Personal Training, High WycombeThen swing the ViPR down between your legs, bending your knees as you do and finishing in the squat position with the ViPR parallel to the ground between your knees.

ViPR Squat Thread The Needle 03 - Pro:Kinesis Personal Training, High WycombeNext come up from the squat, bringing the ViPR back up to the original vertical position in front of you.

ViPR Squat Thread The Needle 04 - Pro:Kinesis Personal Training, High WycombeNow bring the ViPR back down again, but this time spin the tube round, so what was your upper hand is now your lower hand as it passes between your legs.

Forward Lunge

Forward Lunge 01 - Pro:Kinesis Personal Training, High WycombeStart by standing upright, with your feet almost together, and place your hands on your hips as shown.


Forward Lunge 02 - Pro:Kinesis Personal Training, High WycombeThen, keeping your hands on your hips, inhale and take a large step forward, lunging so that your front knee is vertically above your front foot, and your rear knee is just off the ground behind you. Exhale and return to the start position.

ViPR Speed Skaters

ViPR Speed Skaters 01 - Pro:Kinesis Personal Training, High WycombeBegin by holding the ViPR vertically to the right side of your body with your left hand on top and your right leg with knee bent in front of your left, as shown.


ViPR Speed Skaters 02 - Pro:Kinesis Personal Training, High WycombeThen jump slightly reversing your leg position while swinging the ViPR across your body, spinning it as you do so, so that your left leg is now in front and your right hand on top. Repeat this process from side to side in a fluid rhythmic motion.

ViPR Curtsy Lunge & Bicep Curl

ViPR Curtsy Lunge & Bicep Curl 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet hip width apart, and your ViPR held down at arms length front of you, as shown.


ViPR Curtsy Lunge & Bicep Curl 02 - Pro:Kinesis Personal Training, High WycombeStep backwards placing your rear foot in-line behind the other, and bend your knees into a curtsy. As you do this, bend your elbows and raise the ViPR to your chest. Then, as you rise, returning to the standing position, lower the ViPR back down.

Calf Raises

Dumbbell Calf Raises 01 - Pro:Kinesis Personal Training, High WycombeThis exercise can be performed with or without weights. Begin by standing on a step block (or any step, i.e. stairs) with your heels off the edge of the step, as shown.


Dumbbell Calf Raises 02 - Pro:Kinesis Personal Training, High WycombeRaise yourself up until you are on tip toes, then lower yourself until your heels are slightly lower then the edge of the step.

Leg Kicks

Leg Kicks 01 - Pro:Kinesis Personal Training, High WycombeStart by sitting on the floor, with your hands on the floor behind you, fingers facing towards your feet, then lift your buttocks off the floor as shown.


Leg Kicks 02 - Pro:Kinesis Personal Training, High WycombeThen kick your legs up alternately, with knees bent.

Waiter’s Walk

Waiter's Walk 01 - Pro:Kinesis Personal Training, High WycombeBegin by talking a dumbbell in one hand, and hold it above your head with your arm almost straight (elbow not locked), as shown.


Waiter's Walk 02 - Pro:Kinesis Personal Training, High WycombeThen keeping your arm and shoulder tight, simply walk around with your arm remaining up.

Tripod Hold

Tripod Hold 01 - Pro:Kinesis Personal Training, High WycombeBegin by getting yourself into the standard start position for a press up, with your hands on the floor slightly wider than shoulder width apart, but unlike a press up, with your feet the same distance apart as shown.


Tripod Hold 02 - Pro:Kinesis Personal Training, High WycombeThen, maintaining your balance on your feet and one hand, lift the other hand off the floor and tuck it behind your back at waist level. Hold this position for as long as possible before switching arms.

Hand Step Ups

Hand Step Ups 01 - Pro:Kinesis Personal Training, High WycombeBegin by getting into the standard press up start position with your hands slightly wider than shoulder width apart, but with your step block just in front of your hands and on only a couple of risers.

Hand Step Ups 02 - Pro:Kinesis Personal Training, High Wycombe

Then, whilst maintaining your balance, take one hand and place it directly forward onto the block.

Hand Step Ups 03 - Pro:Kinesis Personal Training, High WycombeNext bring the other hand up on to the step block as well, again retaining your balance as you do so, ensuring that your hands remain just over shoulder width apart.

Hand Step Ups 04 - Pro:Kinesis Personal Training, High Wycombe

Continue the movement by placing your initial hand back in its original position back on the floor before returning the other hand back so that you have now returned to the press up position you were in at the start.

Bosu/Dome One Leg Bridge Balance

Bosu One Leg Bridge Balance 01 - Pro:Kinesis Personal Training, High WycombeStart by placing yourself in a bridge on the dome, about 12 inches off to the side of the centre point with your left shoulder on the dome and your right shoulder off the dome. Extend your arms out to the side with your palms facing up, as shown.


Bosu One Leg Bridge Balance 02 - Pro:Kinesis Personal Training, High WycombeThen pressing down through your right leg and left shoulder, raise and extend your left leg off the ground. Hold for 5 seconds then lower and repeat. To use the alternate leg, move your body across to the other side of the dome so that your right shoulder is on the dome and your left shoulder off the dome.

Bosu/Dome Hip Extension

Bosu Hip Extensions 01 - Pro:Kinesis Personal Training, High WycombeBegin by lying on your back, placing your feet roughly hip width apart on the flat side of the dome, and put your hands together over your stomach, as shown.


Bosu Hip Extensions 02 - Pro:Kinesis Personal Training, High WycombeThen, by pressing into your feet and squeezing your buttocks, slowly raise your hips up off the floor and push your hands straight up above you until your thighs and torso are in a straight line. Then slowly return to the start position.

Medicine Ball Seated Twists

Medicine Ball Seated Twists 01 - Pro:Kinesis Personal Training, High WycombeBegin by sitting on the floor, gripping your medicine ball in both hands on one side of your waist. Lean back slightly putting your legs out in front of you with your knees bent and feet flat on the floor, as shown.


Medicine Ball Seated Twists 02 - Pro:Kinesis Personal Training, High WycombeThen, without allowing the ball to touch the ground, pivot the ball from one side of your waist to the other, twisting your upper body as you do so before repeating in the opposite direction.

Close Arm Press Ups

Close Arm Press Ups 01 - Pro:Kinesis Personal Training, High WycombeStart with your hands on the floor, a little less than shoulder width apart, and your legs out behind you. Ensure that you keep a neutral spine, as shown.


Close Arm Press Ups 02 - Pro:Kinesis Personal Training, High WycombeThen bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position.

Kettlebell Figure 8s

Kettlebell Figure 8s 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet slightly wider than shoulder width apart, and the bell held by the outer corner of the handle down outside your left leg in your left hand.

Kettlebell Figure 8s 02 - Pro:Kinesis Personal Training, High WycombeThen, bending slightly at the knees and waist, swing the bell round the front of your leg, and pass it through between them, before transferring the bell into your right hand behind your right leg.

Kettlebell Figure 8s 03 - Pro:Kinesis Personal Training, High WycombeAllowing the swing movement to continue, bring the bell round from behind your leg around the outside to the front.

Kettlebell Figure 8s 04 - Pro:Kinesis Personal Training, High WycombeThen, swinging it back in front of the right leg, pass it back between your legs to transfer the bell back into your left hand behind your left leg.

Bosu/Dome Airplane Balance

Bosu Airplane Balance 01 - Pro:Kinesis Personal Training, High WycombeLay face down with your stomach centred on the dome, arms on the floor in front of you. Slowly raise your arms and extend them out in a V in front of you.


Bosu Airplane Balance 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lift and extend both legs behind you, letting your legs bend slightly at the knee. Hold for 5 secs before lowering in a controlled motion, and repeat.

Kettlebell One Leg Deadlifts

Kettlebell One Leg Deadlifts 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet together, and the kettlebell on the floor beside one of your feet. As shown, lift the opposite foot back behind you off the floor, and keeping the leg straight, extend it behind you whilst leaning forward to reach down and grip the handle of the bell, bending your standing leg as you do so.


Kettlebell One Leg Deadlifts 02 - Pro:Kinesis Personal Training, High WycombeThen pushing with your heel, straighten your standing leg, allowing your body and trailing leg to swing back to the upright position, until you are standing tall with the bell in your hand by your side. Then reverse the movement to put the bell back on the floor.

Kettlebell Floor Press

Kettlebell Floor Press 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on your back with your legs bent at the knee, feet flat on the floor, and the Kettlebell held in position in one hand, as shown.


Kettlebell Floor Press 02 - Pro:Kinesis Personal Training, High WycombeThen, tensing your upper body, press the bell straight up keeping your arm close to the body and avoiding your elbow moving out to the side. Finally reverse the motion, returning to the start position.

Kettlebell Slingshots

Kettlebell Slingshots 01 - Pro:Kinesis Personal Training, High Wycombe

Start by standing with your feet slightly apart, and the kettlebell held by the handle in front of your body using both hands with palms facing rearwards.

Kettlebell Slingshots 02 - Pro:Kinesis Personal Training, High WycombeThen keeping your abdominal muscles tight and avoiding twisting, bending or leaning, release one hand off the bell and swing it out to one side using the other hand.

Kettlebell Slingshots 03 - Pro:Kinesis Personal Training, High Wycombe

Allowing the swing movement to bring the bell back, and keeping your torso locked to prevent it moving, guide the bell round behind your back and pass the bell from one hand to the other.

Kettlebell Slingshots 04 - Pro:Kinesis Personal Training, High Wycombe

Letting the momentum of the bell assist you, swing the bell out to the opposite side before guiding it back across the front of your body to switch hands again.

Kettlebell One Hand Swings

Kettlebell One Hand Swings 01 - Pro:Kinesis Personal Training, High WycombeStand with your feet slightly wider than shoulder width apart. Place the bell slightly in front of you and reach forward to grip it, knees bent, hips pushed back and free hand on your hip. Start by swinging it back between your legs so that your arm is in your groin, as shown.


Kettlebell One Hand Swings 02 - Pro:Kinesis Personal Training, High WycombeThen shove your hips straight forward, pushing through your heels so that your body rises and your arm and the bell swing forward to around chin height. Pause briefly at the top of the swing, standing tall, before reversing the movement back to the start position.

Partner Squats

Partner Squats 01 - Pro:Kinesis Personal Training, High WycombeStart by facing your partner, link hands and then back away from each other until you are at arms’ length, as shown.


Partner Squats 02 - Pro:Kinesis Personal Training, High WycombeSimultaneously, both of you should then lower yourself into the squat position, ensuring that you retain hold of your partner’s hands. Once your thighs are parallel with the floor, you can then return to the start position.

Medicine Ball Boat Throw

Med Ball Boat Throw 01 - Pro:Kinesis Personal Training, High WycombeBoth partners should sit on the floor, facing each other with their legs out in front so that your toes can just touch. Then both of you lean back, contracting your abdominals and lift your heels off the floor so that you are balancing on the rear of your buttocks, as shown. Keeping your balance, and trying to maintain your heels off the floor, begin gently throwing a medicine ball between you. Continue this for as long as you can hold the position up to a maximum of  2 – 3 minutes.

Medicine Ball Partner Twist

Med Ball Partner Twist 01 - Pro:Kinesis Personal Training, High WycombeStand back to back with your partner and with your legs hip width apart. Holding the medicine ball out in front of you at chest level, both you and your partner twist your upper body to the same side allowing you to pass the ball into your partners hands, as shown.


Med Ball Partner Twist 02 - Pro:Kinesis Personal Training, High WycombeThen ensuring that the ball remains at chest level, you both simultaneously twist to the other side for you to receive the ball back from your partner.

Medicine Ball Throw

Med Ball Throw 01 - Pro:Kinesis Personal Training, High WycombeStand 3 to 4 meters away from your partner, facing each other and both of you standing with your legs shoulder width apart. Then bending your knees and swinging the medicine ball between your legs, perform an underarm throw of the ball to your partner as you rise from the semi-squat. Your partner then catches the ball, goes into the semi-squat and returns the ball in the same way to you throwing the ball back as they rise.

Plank Hand Taps

Plank Hand Taps - Pro:Kinesis Personal Training, High WycombeBoth partners should lie face down on the floor, heads towards each other but far enough apart so that when you both reach out you can just touch hands. Then prop yourselves up with your elbows directly under your shoulders, forearms flat on the ground and your hands together below your chin. Keeping your spine, hips and legs straight, reach out with alternate hand (left to left, then right to right etc) to tap each others hands between you, as shown. Hold the positions continuing to tap for up to a maximum of  2 – 3 minutes.

Partner Leg Press

Partner Leg Press 01 - Pro:Kinesis Personal Training, High WycombeOne partner lays back on the floor, with their arms out slightly to each side, while the other partner leans carefully on the raised feet of their extended legs, which are placed at or just above waist level as shown.


Partner Leg Press 02- Pro:Kinesis Personal Training, High WycombeSlowly the prone partner brings their knees upwards, allowing the weight of the standing partner to come forward. When the thighs reach the stomach, the legs should then be pressed to return the partner to the vertical. The standing partner will need to tense their core to remain as straight as possible during this movement.

Medicine Ball Under & Over

Med Ball Under & Over 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing back to back with your partner, legs shoulder width apart and with enough space between you so that you can both bend over without pushing each other over. Then pass the medicine ball between your legs to your partner, as shown.


Med Ball Under & Over 02 - Pro:Kinesis Personal Training, High WycombeOnce you’ve passed the ball through your legs to your partner, both of you reach up above your heads for your partner to pass the ball back to you. Continue this cycle, then reverse the direction of ball travel so you are now receiving the ball through your legs.

Plank & Step/Jump

Plank & Step/Jump 01 - Pro:Kinesis Personal Training, High WycombeOne of you should lie face down on the floor, propping yourself up with your elbows directly under your shoulders, forearms flat on the ground and your hands together below your chin. Keeping your spine, hips and legs straight as shown, hold the position for as long as you can while the other partner steps side to side over the prone person as quickly as possible.


Plank & Step/Jump 02 - Pro:Kinesis Personal Training, High WycombeTo advance the exercise the standing partner can jump from side to side over their partner ensuring good clearance each time. Once the partner in the plank can no longer hold the position, you should switch roles.

Bosu/Dome Balance Ball Catch

Bosu Balance Ball Catch 01 - Pro:Kinesis Personal Training, High WycombeSit on the top of the rounded section of a Bosu Ball or similar, and engaging your core, lift one foot around six inches off the floor. Maintain this position with a straight back while a partner throws a ball to you for you to catch, as shown.


Bosu Balance Ball Catch 02 - Pro:Kinesis Personal Training, High WycombeThis exercise can be advanced by lifting both feet off the ground so your are balancing only on your buttocks, and by using a weighted medicine ball.

Alternating Toe Touches

Alternating Toe Touches 01 - Pro:Kinesis Personal Training, High WycombeStart by lying on your back with your knees bent and your hands loosely either side of your head. Lift both feet off the floor and raising your shoulder slightly off the floor as well, reach forward with one hand and touch the toes of the opposing foot, as shown.


Alternating Toe Touches 02 - Pro:Kinesis Personal Training, High WycombeThen switch sides by reaching across with your other hand to its opposite foot, remembering to bring your original hand back beside your head.

Bird Dog

Bird Bog - Pro:Kinesis Personal Training, High WycombeKneel on one leg and lean forward until your upper body is horizontal to the floor, supporting yourself with the opposite arm as you do so. Inhale and lift your other arm and leg, and stretch them out in a straight line with your back, as shown.

Hold this position, breathing normally, then relax and switch sides.

Dead Bug

Dead Bug - Pro:Kinesis Personal Training, High WycombeBegin by laying flat on your back, knees bent with your feet flat on the floor, and arms by your sides. Then, tensing your abdominals, raise both legs and boths arms off the floor, straightening one leg out away from your body whilst at the same time extending the opposite arm out behind your head, as shown.


Then switch your arms and legs so that the alternate sides are now extended in the same way, whilst the original limbs are bent in front of you.

Medicine Ball Diagonal Lunge

Medicine Ball Diagonal Lunge 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet hip width apart, with your medicine ball held with both hands above your head, as shown.


Medicine Ball Diagonal Lunge 02 - Pro:Kinesis Personal Training, High WycombeThen take a large step to one side, lowering your body into the lunge and the ball down to the ankle of your bent leg. Return to your starting position, and then repeat to the other side.

Prone Flutter Kicks

Prone Flutter Kicks 01 - Pro:Kinesis Personal Training, High WycombeStart by balancing on the stability ball in the press up position, with the ball under your hips. Engage your core to maintain your balance and raise one of your legs up to your body’s maximum, as shown.


Prone Flutter Kicks 02 - Pro:Kinesis Personal Training, High WycombeThen lower your leg back to the ball and repeat with the other leg. Continue alternating, building up speed as you do so, until you are going as fast as your balance will allow.

Medicine Ball Press Lunge

Medicine Ball Lunge 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet hip width apart, with your medicine ball held just in front of your stomach, as shown.


Medicine Ball Lunge 02 - Pro:Kinesis Personal Training, High WycombeTaking a large step forward, bend your knees and lower your hips toward the floor, raising the medicine ball above your head as you do so. Finish the movement once your front thigh is parallel with the floor. Then return to the start position and swap legs.

One Arm Med Ball Push Up

One Arm Medicine Ball Push Up 01 - Pro:Kinesis Personal Training, High WycombeStart by placing one hand centrally on your medicine ball whilst kneeling on the floor. Extend your body slowly out into the beginner’s press up position, with your hands shoulder width apart, and shoulders directly above your hands and the ball, as shown.


One Arm Medicine Ball Push Up 02 - Pro:Kinesis Personal Training, High WycombeKeeping your body straight, and ensuring you keep your balance, slowly bend your elbows so that your chest lowers until you get to the level of the medicine ball. Then straighten your arms and return to the start position with your elbows extended.

Torso Twists

Torso Twists - Pro:Kinesis Personal Training, High WycombeStand with your legs hip width apart, and lightly holding your barbell or stick without pushing, rest it behind your neck across the top of your shoulders. Rotate and twist your torso from side to side, as shown, keeping the pelvis and hips as still as possible.

Plank

Plank - Pro:Kinesis Personal Training, High WycombeLie face down on the floor, then prop yourself up with your elbows directly under your shoulders, forearms flat on the ground and your hands together below your chin. Keeping your spine, hips and legs straight as shown, hold the position for as long as you can up to a maximum of  2 minutes.

Dumbbell Hold Squat

Dumbbell Hold Squat 01 - Pro:Kinesis Personal Training, High WycombeBegin by holding a dumbbell in your hands and standing with your legs wider than hip width apart, your toes pointing outwards, as shown.


Dumbbell Hold Squat 02 - Pro:Kinesis Personal Training, High WycombeKeeping your eyes looking level and ahead, lower yourself slowly into a squat position until your thighs are horizontal with the floor. Then straighten your legs returning to the start position, exhaling at the end of the movement.

Back Extension on Ball

Back Extension on Ball - Pro:Kinesis Personal Training, High WycombeStart by laying face down across the stability ball, placing your hands next to your ears, elbows out to the side and the ball positioned under your stomach with feet hip width apart. Then keeping your legs straight, raise your upper body and head as shown.

Barbell Squat

Barbell Squat 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet roughly shoulder-width part, gripping your barbell firmly and resting it across the top of your shoulders behind your neck, as shown.


Barbell Squat 02 - Pro:Kinesis Personal Training, High WycombeInhaling deeply, bend forward at the hips and lower yourself until your thighs are horizontal to the floor. Then straighten your legs and return to the standing position, exhaling once the movement is complete.

Bridging

Bridge 01 - Pro:Kinesis Personal Training, High WycombeLie on your back with your arms alongside your body, your hands flat on the ground and knees bent, as shown.


Bridge 02 - Pro:Kinesis Personal Training, High WycombeBreathe in lifting your buttocks off the ground, pushing with your feet until your chest, stomach and thighs are in a straight line. Hold the position for a couple of seconds before lowering your buttocks back down and breathing out, then repeat.

Step Punch & Kick

Step Punch & Kick 01 - Pro:Kinesis Personal Training, High WycombeStart by directly facing your step block as shown, with one foot on the block.


Step Punch & Kick 02 - Pro:Kinesis Personal Training, High WycombeThen raising yourself as if to bring the other foot onto the block, continue the motion by bringing your trailing leg forward to kick the foot out in front of you whilst punching with one hand at the same time. Lower the leg back to the floor, stepping of the block and return to start position before repeating.

Step & Reach

Step & Reach 01 - Pro:Kinesis Personal Training, High WycombeStart by directly facing your step block as shown.


Step & Reach 02 - Pro:Kinesis Personal Training, High WycombeThen plant one foot onto the block stepping on to it. Continue the motion by reaching forward with both arms and bring your trailing leg forward to raise your knee in front of you as do so. Then lower the leg back to the floor, stepping of the block and return to start position before repeating.

Tree Pose

Tree Pose - Pro:Kinesis Personal Training, High WycombeStand up straight, and then placing your weight on your right foot, balance and lift your left foot off the floor. Bend your left knee, and helping with your hand, place the foot against the opposite thigh with the knee pointing outwards sideways. Focus on a spot in front of you, then bring your hands together into prayer position finding your balance. Slowly raise your arms above your head, keeping the hands together, with arms alongside your ears and elbows straight.

Hold the balance for up to a minute or two, then release and repeat balancing on the other leg.

Forward Bend

Foward Bend - Pro:Kinesis Personal Training, High WycombeSit with your back, head and neck in a straight line. Place your legs straight and together in front of you. Keep your feet together and toes pointing directly upwards. Inhale, and as you do so, stretch both arms as far as possible above your head alongside your ears. Then exhale and bend forwards from the hips. Reach forwards to grasp hold of your feet as you bring the chest towards your thighs. If you can’t reach your toes, then grasp your ankles or shins.

Hold the pose for 30 secs, breathing normally, then release and repeat.

Cobra

Cobra - Pro:Kinesis Personal Training, High WycombeLay with the front of your body on the floor, body in a straight line. Bring your feet together, toes pointing back away from you. Bring your hands by your sides, fingers spread wide and straight ahead. Keep your arms close to the side of the body, elbows bent pointing towards your feet, and forehead to the floor. Breathe in and raise head, shoulders and front of the body up off the floor (keeping pubic bone in contact with the floor). Breathe out, push palms down into the floor and raise body up as high as possible. Take shoulders back and slowly ease your head back and look upwards, keeping your arms slightly bent. Relax your leg muscles and buttocks, feeling your spine extend and flex back. You should end up as shown.

Hold the pose for 30 seconds, breathing normally, then release and repeat.

Spinal Twist

Spinal Twist - Pro:Kinesis Personal Training, High WycombeSit straight, knees bent, with your buttocks on your heels. Keeping your knees bent, slide your hips so that you are sitting to the right of your feet. Raise the left knee and place your left foot flat on the floor, allowing your right leg to turn on its side with your right foot below your left leg. Then place your left foot on the floor outside of the right thigh. Put your left hand on the floor behind your back, keeping it quite close, and raise your right arm straight up above your head. Then bring your raised arm over the left side of the left knee, reaching around to catch hold of the left ankle. You should end up as shown.

Hold the pose for 30 seconds, breathing normally, then release and repeat on the other side.

Standing Kick

Standing Kick 01 - Pro:Kinesis Personal Training, High WycombeFrom a standing position, bring your hands and arms up into a boxing stance, and then kick your leg and foot across your body to one side.


Standing Kick 02 - Pro:Kinesis Personal Training, High WycombeRepeat the kick using the other leg across the body to the opposite side, and continue alternating from one leg to the other at a high pace. The faster you perform this, the more intense the cardio exercise.

Weighted Ball Rotation

Weighted Ball Rotation 01 - Pro:Kinesis Personal Training, High WycombeStart by standing, feet wider than hip width apart, and holding the weighted ball out in front of you. Swing the ball to one side, and as you do so, pivot and tap the toe of your opposing foot behind you as shown.


Weighted Ball Rotation 02 - Pro:Kinesis Personal Training, High WycombeThen simply twist your body from side to side, tapping the opposite toe behind you each time. Primarily this is a core exercise, but the faster you perform this the greater the emphasis on cardio.

Step Jumps

Step Jumps 01 - Pro:Kinesis Personal Training, High WycombeStart with a step block directly in front of you, and begin by leaning forward slightly and bending your knees as shown.


Step Jumps 02 - Pro:Kinesis Personal Training, High WycombeThen, keeping your feet together, jump upwards and forwards onto the block. Complete the move by then jumping backwards off the block and returning to the start position. Continue by repeating the move, building a rhythm, for the required time.

Flying Step

Flying Step 02 - Pro:Kinesis Personal Training, High WycombeStart by directly facing your step block as shown.


Flying Step 02 - Pro:Kinesis Personal Training, High WycombeThen plant one foot onto the block stepping on to it. Continue the motion by reaching forward with both arms and raising your trailing leg behind you as do so. Then lower the leg back to the floor, stepping of the block and return to start position before repeating.

Arm Circle Squat

Arm Circle Squat 01 - Pro:Kinesis Personal Training, High WycombeStand with your feet wider than shoulder width apart, then slowly lower yourself into a sitting position, keeping your heels on the floor, and hold. Whilst in this position perform arm forward circles, as shown.

Swimming on Ball

Swimming 01 - Pro:Kinesis Personal Training, High WycombeStart by laying prone on your ball with your legs extended behind you feet hip width apart. Your hips and stomach should be on the ball. Extend one arm above your head, palm downwards, with the other reaching forward in front as shown.


Swimming 02 - Pro:Kinesis Personal Training, High WycombeThen, keeping your back straight and maintaining your balance, switch arm positions keeping your shoulders down and reaching out through your fingers. Repeat for the required number of repetitions.

Sumo Barbell Deadlift

Sumo Barbell Deadlift 01 - Pro:Kinesis Personal Training, High WycombeBegin with your feet wider than hip width apart, and facing your barbell. Bend the knees until your thighs are roughly parallel with the floor and grasp your bar shoulder width apart, arms inside your knees, with the backs of your hand on top, as shown.


Sumo Barbell Deadlift 02 - Pro:Kinesis Personal Training, High WycombeThen engage your core and straighten your legs lifting the barbell as you do so, such that the bar rides up the front of your shins. As the bar passes your knees, straighten your back until you are standing erect. Then reverse the motion and lower slowly back to the floor.

Side Bend Leg Lift

Side Bend Leg Lift 01 - Pro:Kinesis Personal Training, High WycombeKneel on both knees and bring your stability ball against one hip leaning sideways over and into the ball with your hands either side of your head. Then extend your outer leg into the start position, straightening it in line with your upper body, as shown.


Side Bend Leg Lift 02 - Pro:Kinesis Personal Training, High WycombeLift your extended leg up to hip height, ensuring that you keep the ball firmly against your waist using your arm and upper body. Lower your leg back to the floor and repeat for the required number of repetitions before switching sides.

Seated Tricep Taps

Seated Tricep Taps 01 - Pro:Kinesis Personal Training, High WycombeStart by sitting on your stability ball with your arm out straight behind you holding the weight off the ball with your palm facing in, as shown.


Seated Tricep Taps 02 - Pro:Kinesis Personal Training, High WycombeThen lower the weight, keeping your elbow straight, until it taps the ball behind you. Raise your arm and the weight back to the starting position, and repeat for the required number of reps.

Reverse Barbell Curl

Reverse Barbell Curl 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with feet hip width apart, arms extended and holding the barbell with an overhand grip (thumbs innermost), as shown.


Reverse Barbell Curl 02 - Pro:Kinesis Personal Training, High WycombeThen raise your forearms and the bar to the maximum comfortable position by bending your elbows. Lower to the starting position and repeat for the required number of reps.

Press Up on Ball (beg.)

Press Ups on Ball (easy) 01 - Pro:Kinesis Personal Training, High WycombeBegin by balancing on the stability ball in the press up position, with the ball under your thighs, as shown. Keep your spine straight.


Press Ups on Ball (easy) 02 - Pro:Kinesis Personal Training, High WycombeThen bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position.

Oblique Sit Up on Ball

Oblique Sit Up on Ball 01 - Pro:Kinesis Personal Training, High WycombeStart by sitting on your stability ball and then lean back rolling the ball until the ball is underneath your shoulders and you are laying horizontally with your hips in line, as shown.


Oblique Sit Up on Ball 02 - Pro:Kinesis Personal Training, High WycombePlace your hands beside your ears, and begin lifting your head and shoulders whilst at the same twisting to bring one elbow across towards the opposite side of your body. Try to avoid pushing your head forward. Lower and repeat for the required number of reps.

Oblique Cross to Knee

Oblique Cross to Knee 01 - Pro:Kinesis Personal Training, High WycombeSit on your stability ball, slightly forward of the top, then recline back into an incline position with your hands either side of your head as shown.


Oblique Cross to Knee 02 - Pro:Kinesis Personal Training, High WycombeThen lift one knee towards its opposite elbow whilst bring the elbow towards the knee. Return to the start position and repeat for the required number of repititions alternating sides as you do.

Floor Criss Cross

Floor Criss-Cross 01 - Pro:Kinesis Personal Training, High WycombeStart by laying on your back, with your arms bent and your hands either side of your head. Your knees should bent and your feet resting on the ball. Using your knees and hamstrings bring the ball close to your buttocks to stabilise your pelvis position, as shown.


Floor Criss-Cross 02 - Pro:Kinesis Personal Training, High WycombeThen keeping the ball static, bring one shoulder and one elbow towards your opposite knee, pressing the other elbow into the floor. Relax and return to the start position before alternating sides for the required number of repetitions.

Stiff Legged Barbell Deadlift

Stiff-Legged Barbell Deadlift 02 - Pro:Kinesis Personal Training, High WycombeBegin with your feet hip width apart, and facing your barbell. Bend over keeping your legs as straight as you can and grasp the bar slightly more than shoulder width apart with the backs of your hand on top, as shown.


Stiff-Legged Barbell Deadlift 02 - Pro:Kinesis Personal Training, High WycombeThen engage your core and straighten your back lifting the barbell as you do so until you are standing erect. Then reverse the motion and lower slowly back to the floor.

Barbell Deadlift

Barbell Deadlift 01 - Pro:Kinesis Personal Training, High WycombeBegin with your feet hip width apart, and facing your barbell. Bend the knees until your thighs are roughly parallel with the floor and grasp the bar slightly more than shoulder width apart with the backs of your hand on top, as shown.


Barbell Deadlift 02 - Pro:Kinesis Personal Training, High WycombeThen engage your core and straighten your legs lifting the barbell as you do so, such that the bar rides up the front of your shins. As the bar passes your knees, straighten your back until you are standing erect. Then reverse the motion and lower slowly back to the floor.

Backbend Balance

Backbend Balance - Pro:Kinesis Personal Training, High WycombeBegin by sitting on the stability ball and then carefully lean backwards, arching your back around the ball while rolling yourself into a fully reclined position, hands on the floor behind you. Then lift both legs off the floor as far as possible, as shown, retaining your balance as you do so. If you can’t maintain your balance, then simply lift one leg at a time. Lower your leg(s) and repeat a further 2 times max.

Upper Body Stretch

Upper Body Stretch - Pro:Kinesis Personal Training, High WycombeStand with your feet hip width apart, and reach upwards linking your hands together above your head. Then gently reach your hands further upwards stretching as far as you can, as shown.

Standing Triceps Stretch

Standing Triceps Stretch - Pro:Kinesis Personal Training, High WycombeRaise one arm to the side of your head, bending the elbow so that your hand hangs towards the back of your shoulders. With the other arm, hold the raised elbow and gently pull it backwards easing your hand lower down your back, as shown.

Supine Leg Lift

Supine Leg Lift 01 - Pro:Kinesis Personal Training, High WycombeStart by laying on the floor with the ball under your lower legs, and place your hands on the floor by your sides. Lift your hips off the floor until your body is straight, as shown.


Supine Leg Lift 02 - Pro:Kinesis Personal Training, High WycombeThen raise one leg off the ball, maintaining your balance, until your leg is vertical. Lower the leg and repeat for the required number of reps.

Sumo Deadlift

Sumo Deadlift 01 - Pro:Kinesis Personal Training, High WycombeBegin with your feet wider than hip width apart, and facing your bar. Bend the knees until your thighs are roughly parallel with the floor and grasp your bar shoulder width apart, arms inside your knees, with the backs of your hand on top, as shown.


Sumo Deadlift 02 - Pro:Kinesis Personal Training, High WycombeThen engage your core and straighten your legs lifting the bar as you do so, such that the bar rides up the front of your shins. As the bar passes your knees, straighten your back until you are standing erect. Then reverse the motion and lower slowly back to the floor.

Stiff Legged Deadlift

Stiff Legged Deadlift 01 - Pro:Kinesis Personal Training, High WycombeBegin with your feet hip width apart, and facing your bar. Bend over keeping your legs as straight as you can and grasp your bar slightly more than shoulder width apart with the backs of your hand on top, as shown.


Stiff-Legged Deadlift 02 - Pro:Kinesis Personal Training, High WycombeThen engage your core and straighten your back lifting the bar as you do so until you are standing erect. Then reverse the motion and lower slowly back to the floor.

Stability Ball Preacher Curl

Stability Ball Preacher Curl 01 - Pro:Kinesis Personal Training, High WycombeKneel down and support yourself leaning forward across your stability ball, holding a dumbbell in each hand and elbows resting against the ball, as shown.


Stability Ball Preacher Curl 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise the dumbbells up, until you have completed your full range of motion, then lower the dumbbells slowly back to the starting position.

Single Arm Chest Reach

Single Arm Chest Reach 01 - Pro:Kinesis Personal Training, High WycombeWith a set of dumbbells in your hands, sit on your stability ball and then lean back rolling the ball until the ball is underneath your head, shoulders and neck and you are laying horizontally with your hips in line. Raise your dumbbells  into a wide position above your chest, as shown.


Single Arm Chest Reach 02 - Pro:Kinesis Personal Training, High WycombeThen, whilst maintaining your balance, bring one dumbbell across towards the other rotating your upper body as you do so, to bring your palms together. Then return to start position and repeat for required reps.

Note: This is an advanced exercise, and should not be used with heavy weights.

Oblique Dumbbell Rotation

Side Oblique Dumbbell Rotation 01 - Pro:Kinesis Personal Training, High WycombeForm a side plank, supported on one elbow and with a dumbbell held in the other hand, arm straight up, as shown.


Side Oblique Dumbbell Rotation 02 - Pro:Kinesis Personal Training, High WycombeThen holding your plank position, bring the dumbbell down across and under your body. Keep your core tight and your hips up, then return the dumbbell to the start position.

Seated Lateral Raise Leg Lift

Seated Lateral Raise Leg Lift 01 - Pro:Kinesis Personal Training, High WycombeSit on top of your stability ball, feet hip width apart. Hold a dumbbell in each hand, and rest them by your thighs, as shown.


Seated Lateral Raise Leg Lift 02 - Pro:Kinesis Personal Training, High WycombeThen raise your hands out to the side up to shoulder level, lifting one leg at the same time. Lower and repeat for the required number of reps.

Note: This is an advanced exercise, and should not be used with heavy weights.

Reverse Crunches

Reverse Crunch 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor, holding your stability ball at arms length on the floor behind you, and raise both feet together off the floor, legs almost straight, as shown.


Reverse Crunch 02 - Pro:Kinesis Personal Training, High WycombeThen by contracting your stomach muscles, bring your legs up and across towards your head until your feet touch the stability ball. Then slowly return to the start position.

Resistance Band Triceps Ext.

Resistance Band Triceps Ext 01 - Pro:Kinesis Personal Training, High WycombeStart by standing, feet hip width apart, raise one arm to the side of your head, bending the elbow so that the resistance band hangs down behind you. With the other arm, reach round behind your back and grasp the other end of the resistance band, as shown.


Resistance Band Triceps Ext 02 - Pro:Kinesis Personal Training, High WycombeThen, by straightening your top arm, and anchoring your lower arm, pull your hands apart as far as you can comfortably go. Release and repeat for the required number of reps.

Standing Quad Stretch

Quads Stretch - Pro:Kinesis Personal Training, High WycombeStand with your feet hip width apart and one foot behind you towards your buttocks. Reach back with the hand from the same side to grip the ankle, and then using your hand to assist, bring your foot as close to your buttocks as possible.

Single Leg Quad Stretch

Prone Quad Stretch - Pro:Kinesis Personal Training, High WycombeLay face down on the floor, and bend one knee bringing a foot up. Reach back with the hand from the same side to grip the ankle, and then using your hand to assist, bring your foot as close to your buttocks as possible.

Prone Hamstring Curl

Prone Hamstring Curl - Pro:Kinesis Personal Training, High WycombeLie face down across your stability ball, hips on top and your hands resting on the floor. Then lift both knees, bringing your thighs off the ball and feet upwards, as shown. Release to lower your knees, and repeat.

Obliques Stretch

Obliques Stretch - Pro:Kinesis Personal Training, High WycombeStand with your feet hip width apart and raise one arm over your head. Then bend to the opposite side, reaching across with your raised arm, as shown.

Medicine Ball Shoulder Press

Med Ball Shoulder Press 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing feet hip width apart, with your medicine ball held with both hands against your chest, as shown.


Med Ball Shoulder Press 02 - Pro:Kinesis Personal Training, High WycombeThen raise the ball to arms length above your head, before lowering it back to the start position. Repeat for the required number of reps.

Medicine Ball Overhead Squat

Med Ball Overhead Squat 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing feet wider than hip width apart, with your medicine ball held with both hands in front of your chin, as shown.


Med Ball Overhead Squat 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower yourself into the squat stance, raising the medicine ball to arms length above your head as you do so, before straightening your legs and returning to the start position. Repeat for the required number of reps.

Inner Thigh Twists

Inner Thigh Twists 01 - Pro:Kinesis Personal Training, High WycombeLie on your back on the floor, placing the ball between your lower legs/feet. Keeping your legs as straight as possible, raise them so that the ball is vertically above your hips, as shown.


Inner Thigh Twists 02 - Pro:Kinesis Personal Training, High WycombeThen engage your core, and squeezing your legs against the ball, begin twisting it by using your inner thighs to initiate the twist. Rotate the ball from side to side for the required number of reps.

Standing Chest Stretch

Chest Stretch - Pro:Kinesis Personal Training, High WycombeStand with your feet slightly apart, and reach backward linking your hands behind you. Then gently ease your shoulders further backwards lifting your hands as you do so, as shown.

Calf Stretch

Calf & Hamstring Stretch - Pro:Kinesis Personal Training, High WycombeStand with one leg slightly bent and the other straight out in front resting on the heel. Then bend forward slightly placing your hands on your thigh, whilst pulling the toes of your front leg towards you, as shown.

Balancing Leg Fly

Balancing Leg Fly 01 - Pro:Kinesis Personal Training, High WycombeStart by focusing on a spot and slowly, with dumbbells in hands, bend over raising one of your legs until your back and leg are parallel with the floor, as shown. Note, do not lock your standing knee out.


Balancing Leg Fly 02 - Pro:Kinesis Personal Training, High WycombeWhilst remaining in this position, slowly draw your arms vertically outwards and away from your body until your arms are parallel to the floor, then lower back to start position.

Standing Back Stretch

Back Stretch - Pro:Kinesis Personal Training, High WycombeStand with your feet slightly apart, and reach forward linking your hands together at shoulder level in front of you, then gently push your hands further forwards pulling your shoulder blades forward as shown.

Star Jumps

Star Jump 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet together, and your arms and hands crossed in front of your chest, as shown.


Star Jump 02 - Pro:Kinesis Personal Training, High WycombeThen jump into a wide stance, raising your arms above your head as you do so, before jumping back into your original stance.

Triceps Stretch

Triceps Stretch 01 - Pro:Kinesis Personal Training, High WycombeSit cross legged on the floor and raise one arm to the side of your head, bending the elbow so that your hand hangs towards the back of your shoulders. With the other arm, reach round behind your back, and then gently try and bring your hands together ensuring that you maintain a straight back, as shown.

Shoulder Stretch

Shoulder Stretch 01 - Pro:Kinesis Personal Training, High WycombeSit cross legged on the floor, raising one arm, bent at the elbow, to shoulder level in front of you. Then using the other hand placed on the outside the elbow of the raised arm, gently pull the arm across the body and into your chest as far as possible, as shown.

Double Quad Stretch

Double Leg Quad Stretch - Pro:Kinesis Personal Training, High WycombeLay face down on the floor, and bend your knees bringing the feet up. Reach back with your hands to grip each ankle, and then using your hands to assist, bring your feet as close to your buttocks as possible.

Bow Pose

Bow Pose - Pro:Kinesis Personal Training, High WycombeLying face down, bend the knees bringing your feet up behind you. Reach back to grip your ankles, ensuring that your feet are relaxed. Keeping the arms straight, inhale and arch the whole body upwards, lifting your head, chest and thighs off the ground.

Hold the pose for at least 10 secs, then release and repeat around 3 – 5 times. The aim is to increase the hold gradually each time until you can maintain it for a minute.

Glute Stretch

Knees to Chest 01 - Pro:Kinesis Personal Training, High WycombeLay on your back on the floor, knees bent and feet together. Then keeping your legs together bring both knees in towards your chest as far as possible using your hands to assist as shown.

Hamstring Stretch

Hamstring Stretch 01 - Pro:Kinesis Personal Training, High WycombeLay on your back on the floor, feet together, then keeping your leg as straight as possible raise one leg bringing it as far forward as you can, as shown.

Cat Stretch

Cat Stretch 01 - Pro:Kinesis Personal Training, High WycombeBegin on your hands and knees, ensuring that your hands are in line with your shoulders and your knees are in line with your hips. Engage your core muscles and exhale, and as you do so arch your back and tuck your chin into your chest, as shown.


Cat Stretch 02 - Pro:Kinesis Personal Training, High WycombeThen as you inhale, hollow your back and lift your chin as you do so.

Hold the pose for 2 seconds, before releasing and repeating in a flowing movement.

Medicine Ball Wood Chop

Med Ball Wood Chop 01 - Pro:Kinesis Personal Training, High WycombeBegin by holding the medicine ball with both hands and feet slightly wider than hip width apart. Bring the ball up to one shoulder, pivoting on your feet slightly to assist, as shown.


Med Ball Wood Chop 02 - Pro:Kinesis Personal Training, High WycombeThen swing the medicine ball diagonally across your body, to a point between your hip and your knee on the opposite side, twisting your body at the waist and pivoting your feet as you do. Then reverse the motion, driving the ball back up to the original shoulder. Repeat for the required number of reps before switching sides.

Step Up Pull Downs

Step Knee Up Pull Downs 01 - Pro:Kinesis Personal Training, High WycombeStart by directly facing your step block as shown.


Step Knee Up Pull Downs 02 - Pro:Kinesis Personal Training, High WycombeThen plant one foot onto the block and raise your body as if to plant the other foot, however continue the upward motion of the leg and raise the knee to waist level, whilst at the same time pulling your arms down with your elbows bent to meet the knee. Lower the leg back to the floor and return to start position before repeating.

Standing Dumbbell Twists

Standing Russian Twist 01 - Pro:Kinesis Personal Training, High WycombeStart by standing, feet slightly wider than hip width apart, and holding the dumbbell out in front of you with your arms parallel to the floor, as shown. Ensure you keep your head, neck and back in neutral position.


Standing Russian Twist 02 - Pro:Kinesis Personal Training, High WycombeThen twist your body from side to side, bringing the dumbbell round each time as far as you can comfortably go, without allowing it to drop from shoulder level.

Standing Back Hip Ext.

Standing Back Hip Ext 01 - Pro:Kinesis Personal Training, High WycombeBegin with your hands on the ball in front of your knees, one knee bent and one leg back behind you, as shown.


Standing Back Hip Ext 02 - Pro:Kinesis Personal Training, High WycombeThen lift your rear leg, keeping it straight, while you roll the ball out in front of you to maintain balance and stretch. Lower and return to start position, then repeat for required number of reps before switching legs.

Squat Hold

Squat Hold 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with your feet wider than shoulder width apart, and slowly lower yourself into a sitting position, keeping your heels on the floor, as shown. Then hold the position for the required period of time.

Skipping

Skipping - Pro:Kinesis Personal Training, High WycombeSkip! For required time.

Sit Up on Stability Ball

Sit Up on Ball 01 - Pro:Kinesis Personal Training, High WycombeStart by sitting on your stability ball and then lean back rolling the ball until the ball is underneath your shoulders and you are laying horizontally with your hips in line, as shown.


Sit Up on Ball 02 - Pro:Kinesis Personal Training, High WycombePlace your hands beside your ears, and begin lifting your head and shoulders whilst at the same time maintaining your balance. Try to avoid pushing your head  forward. Lower and repeat for the required number of reps.

Shuttle Runs

Shuttle Runs 01 - Pro:Kinesis Personal Training, High WycombeBegin by placing two objects a reasonable distance apart (5-6m at least), sufficient to be able to run between them.


Shuttle Runs 02 - Pro:Kinesis Personal Training, High WycombeThen simply run back and forth between them, for the required period of time.

Resistance Band Kickbacks

Resistance Band Kickback 01 - Pro:Kinesis Personal Training, High WycombeStart by kneeling on the floor, shoulders directly above your hands. Ensure that your resistance band is securely held under your hands, and around the arch of one foot, as shown.


Resistance Band Kickback 02 - Pro:Kinesis Personal Training, High WycombeMaintaining your head in line with your spine, extend one leg backwards. Then lower and repeat using the same leg for the required number of repetitions, then switch legs.

Press Up on Stability Ball

Press Up on Ball 01 - Pro:Kinesis Personal Training, High WycombeBegin by balancing on the stability ball in the press up position, with the ball under your knees or shins, as shown. Keep your spine straight.


Press Up on Ball 02 - Pro:Kinesis Personal Training, High WycombeThen bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position. Advance this exercise by moving the ball closer to your feet.

Plank on Stability Ball

Plank on Ball 01 - Pro:Kinesis Personal Training, High WycombeBegin by balancing on the stability ball in the press up position, with the ball under your knees or shins, as shown. Keep your spine straight, and try to hold the position for up to a minute.

One Arm Row from Plank

One Arm Row from Plank 01- Pro:Kinesis Personal Training, High WycombeStart with the dumbbell weights in your hands on the floor, a little more than shoulder width apart, and your legs out behind but with your feet slightly wider than hip width apart, as shown. Ensure that you keep a neutral spine.


One Arm Row from Plank 02 - Pro:Kinesis Personal Training, High WycombeThen, raise one of the dumbbells off the floor by drawing your elbow backwards and upwards, keeping it close to your side as you do so. Lower and return to the starting position, repeat for the required number of reps and then switch sides.

Leg Weight Kickbacks

Leg Weight Kickbacks 01 - Pro:Kinesis Personal Training, High WycombeStart by kneeling on the floor, shoulders directly above your hands, as shown. Ensure that your ankle weights are securely strapped on.


Leg Weight Kickbacks 02 - Pro:Kinesis Personal Training, High WycombeMaintaining your head in line with your spine, raise one leg off the floor as if you are attempting to push your foot to the ceiling. Then lower and repeat using the same leg for the required number of repetitions, then switch legs.

Oblique Side Bend

Oblique Side Bend 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet slightly wider than hip width apart, and a dumbbell in one hand held against your leg, as shown.


Oblique Side Bend 02 - Pro:Kinesis Personal Training, High WycombeReach over your head with the other hand, bending to the side and allowing the dumbbell weight to drop down your leg as far as you can comfortably go. Then straighten back to the starting position, repeat for the required number of reps before switching sides.

Leg Raise with Weights

Leg Raise with Weights 01 - Pro:Kinesis Personal Training, High WycombeLay on your side on the floor, support your head on your hand or on your arm, as shown. Ensure that your ankle weights are securely strapped on.


Leg Raise with Weights 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise top leg as far as you comfortably can, keeping your leg straight as you do so. Then lower and repeat for the required number of reps before switching sides.

Dumbbell Lateral Raises

Dumbbell Lateral Raises 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet hip width apart and with a neutral spine. Hold the dumbbells by your side, palms facing your legs, as shown.


Dumbbell Lateral Raises 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise the dumbbells out to the side, keeping your arms outstretched but without locking out your elbows, up to shoulder level, and then slowly lower back to the start position.

Jumping Jacks

Jumping Jacks 01 - Pro:Kinesis Personal Training, High WycombeStart by standing either with your feet together (harder) or with feet hip width apart (easier), and your arms by your sides, as shown.


Jumping Jacks 02 - Pro:Kinesis Personal Training, High WycombeThen jump into a wide stance, raising your arms above your head as you do so, before jumping back into your original stance.

Half Jumping Jacks

Jumping Jacks (half) 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing either with your feet together (harder) or with feet hip width apart (easier), and your arms by your sides, as shown.


Jumping Jacks (half) 02 - Pro:Kinesis Personal Training, High WycombeThen jump into a wide stance, raising your arms to shoulder level as you do so, before jumping back into your original stance.

Jogging on Spot

Jogging on Spot 02 - Pro:Kinesis Personal Training, High WycombeJog on the spot, raising your knees as high as is comfortable, and using your arms at the same time.

Jack Knife

Jack Knife 01 - Pro:Kinesis Personal Training, High WycombeBegin by balancing on the stability ball in the press up position, with the ball under your knees or shins, as shown.


Jack Knife 02 - Pro:Kinesis Personal Training, High WycombeEngage your core and slowly bring your legs forward, rolling the ball towards you, and bending your knees to your chest as you do so. Then reverse the motion, extending your legs until you are back in the start position.

Hamstring Curl

Hamstring Curl 01 - Pro:Kinesis Personal Training, High WycombeStart by laying on the floor with the ball under your lower legs, and place your hands on the floor by your sides. Lift your hips off the floor until your body is straight, as shown, whilst maintaining your balance.


Hamstring Curl 02 - Pro:Kinesis Personal Training, High WycombeThen slowly, ensuring you keep your hips raised, use your legs to roll the ball in towards you and then back out again. Repeat for the required number of reps.

Hamstring Curl (adv.)

Hamstring Curl (hard) 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor with the ball under your lower legs, and place your hands on the floor by your sides. Lift your hips off the floor until your body is straight, then raise one leg off the ball, as shown, whilst maintaining your balance.


Hamstring Curl (hard) 02 - Pro:Kinesis Personal Training, High WycombeThen slowly, ensuring you keep your leg in the air, use the other leg to roll the ball in towards you and then back out again. Repeat for the required number of reps, and then perform with the other leg.

Goblet Squat

Goblet Squat 01 - Pro:Kinesis Personal Training, High WycombeStart by standing with your feet wide apart and pointing in line with your knees, as shown, holding a dumbbell with both hands in front of your chest.


Goblet Squat 02 - Pro:Kinesis Personal Training, High WycombeThen bend your knees lowering yourself into a sitting position (without rounding your back), whilst keeping the dumbbell against your chest. Then reverse the motion back to the start position.

Dumbbell Upright Row

Dumbbell Upright Row 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with your feet hip width apart and the dumbbells in your hands in front of your thighs, as shown.


Dumbbell Upright Row 02 - Pro:Kinesis Personal Training, High WycombeThen lift your hands until they reach shoulder level, keeping back and neck aligned. Return to starting position.

Dumbbell Punches

Dumbbell Punches 01 - Pro:Kinesis Personal Training, High WycombeHolding a dumbbell in each hand, and with your feet slightly wider than hip width apart, punch diagonally across your body as shown.


Dumbbell Punches 02 - Pro:Kinesis Personal Training, High WycombeAlternate from side to side, ensuring that you keep the dumbbell at shoulder level as you punch.

Dumbbell Oblique Dips

Dumbbell Oblique Dips 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet hip width apart and a dumbbell in one hand, as shown.


Dumbbell Oblique Dips 02 - Pro:Kinesis Personal Training, High WycombeThen slowly bend to one side lowering the dumbbell down the outside of your leg, then return to the starting position. Complete required reps on one side then repeat on the other.

Dumbbell Arm Circles

Dumbbell Arm Circles 01 - Pro:Kinesis Personal Training, High WycombeWith a dumbbell in each hand, raise them either side of your body, up to shoulder level, and then move them round in small circles.

Chest Press on Stability Ball

Chest Press on Ball 01 - Pro:Kinesis Personal Training, High WycombeWith a set of dumbbells in your hands, sit on your stability ball and then lean back rolling the ball until the ball is underneath your head, shoulders and neck and you are laying horizontally with your hips in line, as shown.


Chest Press on Ball 02 - Pro:Kinesis Personal Training, High WycombeThen, whilst maintaining your balance, raise your dumbbells as you would for a normal chest press for the required number of repetitions.

Note: This is an advanced exercise, and should not be used with heavy weights.

Wide Leg Squat (var.)

Body Weight Squat (var) 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet slightly wider than hip width apart and hands on your hips, as shown.


Body Weight Squat (var) 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower yourself into a sitting position, keeping your hands in place on your hips, then return to standing position.

Bicycle Crunches

Bicycle Crunches 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor on your back and placing your hands by your ears. Lift both legs off the floor, bending one knee towards the opposite elbow whilst simultaneously lifting your head and shoulders , as shown.


Bicycle Crunches 02 - Pro:Kinesis Personal Training, High WycombeThen ensuring you keep both heels off the floor, alternately bring the opposing knee and elbow towards each other being careful not to push the head and neck forward.

Biceps Curl on Stability Ball

Biceps Curl Balance on Snowball 01 - Pro:Kinesis Personal Training, High WycombeWith a set of dumbbells in your hands, focus on a spot and carefully kneel on your stability ball trying to keep your balance as you do so. Slowly come up into an upright kneeling position, as shown.


Biceps Curl Balance on Snowball 02 - Pro:Kinesis Personal Training, High WycombeThen, whilst maintaining your balance, raise your dumbbells as you would for a normal biceps curl for the required number of repetitions.

Note: This is an advanced exercise, and should not be used with heavy weights.

Balance on Stability Ball

Balance on Snowball 01 - Pro:Kinesis Personal Training, High WycombeFocus on a spot and carefully kneel on your stability ball trying to keep your balance as you do so. This is harder than it looks!

Bent Over Dumbbell Row

Bent Over Dumbbell Row 01 - Pro:Kinesis Personal Training, High WycombeBegin with your feet shoulder width apart and your dumbbells at arms length in your hands. Bend over, knees slightly bent, keeping your back, neck and head in line as shown.


Bent Over Dumbbell Row 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise your elbows keeping them close to your body as you do so, until the weights are at waist level. Then lower them back to the start position.

Balancing Leg Row

Balancing Leg Row 01 - Pro:Kinesis Personal Training, High WycombeBegin by focusing on a spot and slowly, with dumbbells in hands, bend over raising one of your legs until your back and leg are parallel with the floor, as shown. Note, do not lock your standing knee out.


Balancing Leg Row 02 - Pro:Kinesis Personal Training, High WycombeWhilst remaining in this position, slowly draw your elbows vertically upwards until the dumbbells are level with the chest, then lower back to start position.

Alternating Leg Ext.

Alternating Leg Extensions 01 - Pro:Kinesis Personal Training, High WycombeBegin by balancing on the stability ball in the press up position, with the ball under your thighs, or knees. Engage your core and slowly raise one of your legs up to your body’s maximum, as shown.


Alternating Leg Extensions 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower your leg back to the ball and repeat with the other leg. This exercise can be advanced by starting with the ball closer to your feet.

Supine Hip Ext. into Prayer

Supine Hip Ext in Prayer 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor, your arms by your sides palms down, and your feet resting on the stability ball. Then engage your core to lift your hips until your body is in a straight line, as shown.


Supine Hip Ext in Prayer 02 - Pro:Kinesis Personal Training, High WycombeIf you can maintain your balance and posture, bring your hands together into a prayer position directly above your chest.

One Arm Dumbbell Row

One Arm Dumbbell Row 01 - Pro:Kinesis Personal Training, High WycombeBegin by kneeling forward on one knee on the bench and use your hand for stability, ensuring that neither your knee nor your elbow are locked out. Holding the dumbbell in the other hand, at arms length towards the floor, as shown.


One Arm Dumbbell Row 02 - Pro:Kinesis Personal Training, High WycombeThen bending your elbow, raise it until the upper arm it is at least parallel to the floor, ensuring that the lower arm remains pointing at the floor. Then slowly lower the dumbbell back to the start position.

Wide Leg Squat

Wide Leg Squat 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with your feet wider than shoulder width apart, arms held out raised in front of you, as shown.


Wide Leg Squat 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower yourself into a sitting position, keeping your heels on the floor, before rising back to the start position.

V Ups

V Ups 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor with your arms raised above your head and your legs outstretched, as shown.


V Ups 02 - Pro:Kinesis Personal Training, High WycombeThen raise your legs and arms at the same time, keeping them straight but not locked, lifting your head and shoulders off the floor as you try and touch your toes. Then slowly return to the start position.

Triceps Extension

Triceps Extension 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing feet hip width apart, and holding a dumbbell raised above your head with both hands cupped around one end, as shown.


Triceps Extension 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower the dumbbell downwards behind your head, before raising it back to the start position.

Supine Double Leg Stretch

Supine Double Leg Stretch 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor with your arms either side of you, palms face down, and your stability ball held firmly between your lower legs, with your knees bent. As shown.


Supine Double Leg Stretch 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lift the ball towards the ceiling, before returning back to the start position.

Supine Bend & Stretch

Supine Bend & Stretch 01 - Pro:Kinesis Personal Training, High WycombeLay on your back with your legs bent, holding your stability ball in your hands and resting it on your knees, as shown.


Supine Bend & Stretch 02 - Pro:Kinesis Personal Training, High WycombeThen slowly bring the stability ball above your head (without touching the floor) extending your legs as you do so. Then slowly return to your start position.

Strength Bar Curl

Strength Bar Curl 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with your feet hip width apart, and a strength bar held at arms length in front of you. Ensure that your elbows are slightly bent, and the palms of your hands are facing forwards, as shown.


Strength Bar Curl 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise the strength bar towards your chest until your arms are fully bent, then slowly lower back to the starting position.

Step Ups

Step Ups 01 - Pro:Kinesis Personal Training, High WycombeStart with a step block, simply stepping onto and off the block. Ensure that you get both feet (heel and toe) firmly onto the block.


Step Ups 02 - Pro:Kinesis Personal Training, High WycombeYou can hold weights or increase the height of the block to make this exercise harder if you find it too easy.

Body Weight Squat

Squat 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet hip width apart and arms by your sides, as shown.


Squat 02 - Pro:Kinesis Personal Training, High WycombeThen slowly lower yourself into a sitting position, bringing your arms out to the front for balance, then return to standing position.

Sparring

Sparring - Pro:Kinesis Personal Training, High WycombeThis is a great Cardio exercise if you invest in some gloves and pads and can find a partner to work with. Ensure that you position your legs into a stable stance when throwing punches.

Side Leg Raises

Side Leg Raise 01 - Pro:Kinesis Personal Training, High WycombeStart by kneeling on all fours, hands in line, but slightly wider than shoulder width apart, as shown.


Side Leg Raise 02 - Pro:Kinesis Personal Training, High WycombeKeeping your head in line with your spine, slowly raise your leg out to the side as far as is comfortable, and then slowly return to starting position.

Side Crunches

Side Crunches 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor in the usual sit up position (knees bent), then rotate your knees down to one side and place your hands either side of your head, as shown. Raise your upper body, keeping your shoulders parallel to the floor, then lower. Repeat for required repetitions and then swap sides.

Resistance Band Upright Row

Resistance Band Upright Row 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing with the centre of the resistance band under one foot, and the two ends held in your hands, as shown.


Resistance Band Upright Row 02 - Pro:Kinesis Personal Training, High WycombeThen lift your hands until they reach shoulder level, keeping back and neck aligned. Return to starting position.

Reach Throughs

Reach Throughs 01 - Pro:Kinesis Personal Training, High WycombeStart by laying on the floor, with your knees bent and arms in front, as shown.


Reach Throughs 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise your body into a half sitting position, reaching through the gap between your knees with your hands. Then lower yourself slowly back to the floor.

Prone Swan

Prone Swan 01 - Pro:Kinesis Personal Training, High WycombeStart by laying face down across the stability ball, with the ball positioned under your stomach and feet hip width apart, as shown.


Prone Swan 02 - Pro:Kinesis Personal Training, High WycombeThen placing your arms by your sides and keeping your legs straight, raise your upper body and head, drawing your shoulder blades down towards your buttocks.

Press Ups

Press Up 01 - Pro:Kinesis Personal Training, High WycombeStart with your hands on the floor, a little more than shoulder width apart, and your legs out behind you. Ensure that you keep a neutral spine, as shown.


Press Up 02 - Pro:Kinesis Personal Training, High WycombeThen bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position.

Press Ups (beg.)

Press Up (easy) 01 - Pro:Kinesis Personal Training, High WycombeStart by kneeling on the floor with your hands a little more than shoulder width apart, as shown. You can either position your feet up like me, or rest them on the floor.


Press Up (easy) 02 - Pro:Kinesis Personal Training, High WycombeThen bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position.

Press Ups (var.)

Press Up (var) 01 - Pro:Kinesis Personal Training, High WycombeStart with your hands, a little more than shoulder width apart, on a bench or step, and your legs out behind you. Ensure that you keep a neutral spine, as shown.


Press Up (var) 02 - Pro:Kinesis Personal Training, High WycombeThen bend your arms and lower yourself into the press up, before straightening your arms and returning to the original position.

Mountain Climbers

Mountain Climbers 01 - Pro:Kinesis Personal Training, High WycombeStart in plank (press up) position, and bring one knee forward towards your chest, as shown.


Mountain Climbers 02 - Pro:Kinesis Personal Training, High WycombeThen alternate your legs in quick jumps, like a one leg squat thrust.

Knee Up Pull Downs

Knee Ups Pull Down 02 - Pro:Kinesis Personal Training, High WycombeStart by raising one knee to waist level at the same time as pulling your arms down with your elbows bent to meet the knee, as shown.


Knee Ups Pull Down 03 - Pro:Kinesis Personal Training, High WycombeThen lower your leg and raise your arms and repeat with the other leg. Continue repeating increasing your speed and heart rate.

Knee Taps

Knee Taps 01 - Pro:Kinesis Personal Training, High WycombeBegin by lifting one knee and tapping it with your opposing hand, as shown.


Knee Taps 02 - Pro:Kinesis Personal Training, High WycombeThen alternate with the other knee and opposing hand. Repeat, increasing your speed, ensuring that you lift your knees as high as you can.

Kickbacks

Kickbacks 01 - Pro:Kinesis Personal Training, High WycombeStart by kneeling on the floor, shoulders directly above your hands, as shown.


Kickbacks 02 - Pro:Kinesis Personal Training, High WycombeMaintaining your head in line with your spine, raise one leg off the floor as if you are attempting to push your foot to the ceiling. Then lower and repeat using the same leg for the required number of repetitions, then switch legs.

Flutter Kicks

Flutter Kicks 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying on the floor, hands down either side of your waist for support. Then lift both legs up, knees slightly bent and one higher than the other, as shown.


Flutter Kicks 02 - Pro:Kinesis Personal Training, High WycombeThen kick your legs up and down in a scissor motion, maintaining both feet off the floor. You can advance this exercise by performing it balancing on your buttocks in a half seated position.

Dumbbell Squat

Dumbbell Squat 01 - Pro:Kinesis Personal Training, High WycombeStart by standing feet hip width apart and with a neutral spine. Hold the dumbbells to each side, without locking out your elbows or knees, as shown.


Dumbbell Squat 02 - Pro:Kinesis Personal Training, High WycombeThen squat down to a sitting position, maintaining neutral spine and heels on the floor. Be careful not to let your knees go beyond your toes. Then return to standing position.

Dorsal Raises

Dorsal Raise 01 - Pro:Kinesis Personal Training, High WycombeBegin by laying face down on the floor, and then simultaneously lift an arm and the opposite leg off the floor.


Dorsal Raise 02 - Pro:Kinesis Personal Training, High WycombeThen simply switch to the other arm and leg, making sure you keep your head in line with your spine.

Crunch Sit Ups

Crunch Sit Up 01 - Pro:Kinesis Personal Training, High WycombeFrom a laying position, raise your legs with knees bent, as shown.


Crunch Sit Up 02 - Pro:Kinesis Personal Training, High WycombePlace your hands beside your ears, and begin lifting your head and shoulders off the floor whilst at the same time bringing your knees towards your elbows. Try to avoid pushing your head  forward.

Biceps Curl

Biceps Curl 01 - Pro:Kinesis Personal Training, High WycombeBegin by standing, feet hip width apart and with a neutral spine. Hold the dumbbells by your side, but without locking out your elbows, as shown.


Biceps Curl 02 - Pro:Kinesis Personal Training, High WycombeThen slowly raise the dumbbells up, without moving your elbows, until you have completed your full range of motion, then lower the dumbbells slowly back to the starting position.