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Challenge yourself with our workout of the week

Sports Tutor and former professional basketball player Ambokile Bell sets you the task of completing five fitness challenges

If you are unfamiliar with our workout series, each workout requires minimal equipment and they are great for any fitness level. 

Our fourth weekly workout comes from Sports Tutor and former professional basketball player Ambokile Bell. Ambokile has over 15 years experience in professional sports and brings a passion for health and fitness to his role, which involves coaching our College's basketball team. Since retiring from the sport, Ambokile's enthusiasm has not diminished and he now body builds competitively.

Check out this week's Workout of the Week!

Pre-workout checklist

  • Comfortable clothes

  • Trainers or flat shoes

  • A glass or bottle of water

  • A soft floor – carpet, rug, grass, towel on a hard floor or gym mat if you have one.

More information about Ambokile's routine

  • Warm-up

Two to three minutes of any activity that raises your heart rate.  This can be something as simple as jogging on the spot.

  • Challenge one - how many press-ups can you perform in one minute?

When completing this exercise set your hands shoulder-width apart, keep your back straight, feet together and core tight.  If you are struggling to complete a full press up, elevate some of the weight by resting your knees on the ground.

Remember to inhale on the way down and exhale on the way up while squeezing your chest muscles.  Pause briefly at the top before starting the next repetition.

  • Challenge two – how many squats can you perform in one minute?

To maintain good form and avoid injury stand tall with your back straight and feet a little more than hip-width apart.  Ensure your heels are in a straight line and toes are pointed out slightly (between five and 20 degrees). Your shoulders should be relaxed and your chest lifted.

During each repetition look straight ahead, with your arms extended in front of you, and squeeze your glutes (bottom) so that your pelvic region is in symmetry with the imaginary straight line between your feet. It may help to imagine you are sitting down on a chair.

Squat down as low as you can and push through your heels to bring yourself back to your starting position.

  • Challenge three – how many sit-ups can you perform in one minute?

Lie down on your back then bend your knees while keeping your back and feet flat on the floor.

To start the movement, slowly lift your torso and sit up before returning to the starting position.

  • Challenge four - how many star jumps can you perform in one minute?

Begin in a relaxed stance with your feet shoulder-width apart and hold your arms close to the body.

To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from your body. As you land, bring your legs and arms back to centre and absorb the impact through the legs.

  • ​Challenge five – can you hold the plank position for one minute?

Place forearms on the floor with your elbows directly below your shoulders and forearms parallel to your body. If you need help stabilising your body clasp your hands together.

Hold this position for 10 seconds before releasing to the floor. Over time, work yourself up to 30, 45, or 60 second intervals.