SQUATS

1. Place your feet shoulder distance apart, with feet straight forward, weight in heels

2. Descend down slowly into your squat

3. When you come up out of your squat make sure to keep your knees slightly bent at the top

TIP: Keep your head and chest up with your eyes looking straight ahead; focus on keeping your core tight and breathing

HIGH KNEES

1. Run in place and bring your knees up as high as you can

SCISSOR JUMPS

1. Get into a lunge position stance

2. Jump up and switch legs

3. Landing softly on each side

TIP: Apply all your weight in the heel of your front foot; make sure to keep a 90-degreee angle in your front leg

JUMPING JACKS

1. Jump your legs out as you bring your hands overhead, then jump back to standing

2. Exhale as you jump out and inhale as you bring hands down and feet together

TOTAL BODY EXTENSIONS

1. Place your feet shoulder distance apart

2. Squat down with body weight in your heels

3. Extend your arms out and touch floor

4. Come up out of squat extending your arms straight up to the sky

5. Extend up onto your toes for a calf raise

6. Come back onto your heels and repeat

BURPEES

1. Squat down

2. Hop back to plank, hop back to squat

3. Jump up!

Tip: When you hop back in to squat, try widening your feet to keep your back aligned and give you more hops on the way up

PRISONER SQUAT JUMPS

1. Keep feet in a wide stance, hands behind head

2. Squat down keeping back flat and chest lifted, squeezing your upper back muscles

3. Jump up, land softly instantly going back into your heels bending your knees and descending back down into your squat