The Dumbbell Push-Up-2-Row

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The Dumbbell Push-Up

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The Clapping Push-Up

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Physio-Ball Air Squats

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Surf Stance Squats Video Tutorial

An excellent leg and ab exercise, Surf-Stance Squats also help with your balance and coordination! Try this one with 10 reps on each side and use an uneven surface like the balance mats or balance boards.

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A SurfBody Warm-Up Video Tutorial

When you are getting ready for one of our workouts, this is one of the ideal warm-ups to perform to get your body loose and your blood flowing.

SurfBody Warm-up:

400m Run (1 lap)

3 Rounds of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

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PLYROMETRICS: The Squat Jump

Increase the intensity of your workouts with the Squat-Jump. Make sure you drop your butt below parallel and when you jump into the air, make sure your legs come into full-extension and throw your hips forward for more momentum.

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CROSSFIT: Knees To Elbows Video Tutorial

The Ultimate Abs Exercise, Knees-2-Elbows is like a Hanging Knee Raise on Steroids! Excellent core exercise that offers a full range of motion.

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