Happy Independence Day Namibia! That's right in case you didn't know, Namibia turns 27 today.
And I can't think of a better way to celebrate/ pay our respects to the fallen hero's than to take care of ourselves. Let's work up a sweat! NO EXCUSES because all you need is your own body weight!

starting position: on your knees, hands in line with shoulders

go as low as you can without compromising your form

back to starting

starting position: completely flat to the floor

up to upper plank position

jump your feet in - NB: position 2 & 3 are performed in one swift movement

& JUMP! REMEBER! It is not a complete burpee if you don't jump.

starting position: standing up, feet a little wider than hip width, sink down into a squat and back up to                           starting - squeeze those glutes at the top!

starting position: lie flat on your back, hands between your shoulder blades

use your core to pull yourself up

come all the way up - bring your elbows to your knees

the key here is big movements, make sure you get the most from the move, knee to elbow

let your legs go as low as they can but not touching the floor, the lower the leg the more you target/ engage those lower abs

jump

land in a lunge

jump up again & alternate legs mid-air

land in a lunge, repeat

starting in upper plank position

go down to plank

then back up to upper plank, repeat!

starting position

dip down - keep your core engaged

back up to starting