 BENCH PRESS (STR)
A log is all you need for an effective chest workout. Make sure you have a good grip of the log before lowering it slowly towards the middle of your chest. Repeat until your muscles start to burn slightly. |
 VERTICAL JUMP (POW)
This exercise will rapidly improve your acceleration. Place your legs hip-width apart with your knees slightly bent and your arms out to the side. Jump as high as you can, stretching out your arms and legs as far as they’ll go. |
PUSH-UP (STR)
For a power chest, vary the distance at which your hands are placed. Elevate your legs (on a fallen log, for example) and lower your upper body as far as you can. |
SQUAT (STR)
Grab hold of a tree with your right arm stretched in front of you and place your left foot at the base of the tree. Tuck your right leg behind your left. Bend your knees until your thighs are parallel to the ground, then come back up again. Change sides after each set.
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 STEP JUMPS (COD)
Place one foot on a log or bench, body upright and hands on hips. Jump as high as you can, swapping your feet quickly. Make each jump as powerful as possible. |
LUNGES (STR)
Start with your feet about a meter apart. Place hands on hips and bend your knees until your back knee almost touches the ground. |
SCISSORS (STR)
Sit on an even surface and lean back at a 45-degree angle. Stretch your arms out to balance yourself. Lift your outstretched legs, then spread and cross them in a scissor-like motion for as long as you can. |
RUNNING JUMPS (POW)
From a running start, lift your leg up from the ball of your foot, raising the knee so your thigh is horizontal. Drive your arms in rhythm with your legs. Actively pushing off the ground is important to develop coordination. Start with 3-4 jumps. |
