Gold Fitness.jpg

Gold Fitness No. 1

V-sits x 15 seconds

Gold Fitness No. 7

Front crawl leg action, hold and repeat x 10 seconds

Gold Fitness No. 2

Back lifts and back leg lifts at the end of a platform x 10 seconds each

Gold Fitness No. 3

Pull-ups alternating hand grip x 10 seconds each

Gold Fitness No. 5

From kneeling on one knee, spring up and change legs x 15 seconds

Gold Fitness No. 4

Combination of front and side leg holds x 6 each leg

Gold Fitness No. 9

Single leg squats to heel raise x 10 seconds each leg

Gold Fitness No. 6

Dish to arch rolling along the floor x 15 seconds

Gold Fitness No. 8

Piked headstand, push arms straight using apparatus or handstand dips x 15 seconds

Gold Fitness No. 10

Tension hold on hands and feet, slide slowly to front lie

Gold Fitness No. 11

8 shuttle runs with sit-ups and press-ups at each end

Gold Fitness No. 12

Skip x 30 seconds as quickly as possible

Gold Fitness No. 13

Pulse raising circuit - running between 5 strength and power exercises

Gold Fitness No. 14

Japana circling side to side and lifting high into one-arm side support

Gold Fitness No. 15

Splits with dominant leg raised forwards on platform and floor level splits with non-dominant leg forwards

Gold Fitness No. 16

Bridge and kick over to stand

Gold Fitness No. 17

Dislocation and inlocation with stick, elastic strap or rolled up towel

Gold Fitness No. 18

Leg swings forwards and backwards

Gold Fitness No. 19

Piked fold with stretched feet

Gold Fitness No. 20

Series of turning jumps in both directions

Gold Fitness No. 25

Single leg squats from a roll, hopping from one foot to the other

Gold Fitness No. 21

Backward roll into immediate jump full turn

Gold Fitness No. 23

Throw hand apparatus, perform a locomotion action (not jump or leap) and catch

Gold Fitness No. 22

Throw a ball up, full spin or jump and catch

Gold Fitness No. 24

From front support, straddle around to back support