SQUAT FROG JUMP

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

SPIDER LUNGE

1. Place hands directly under your chest in a plank position with your back straight, chest up

2. Bring leg forward placing your foot next to the outside of your hand lunge down

3. Alternate sides

REVERSE CRAB OBLIQUE CRUNCH

1. Place your hands directly under your shoulders and lift your hips of the floor

2. Place one elbow behind your neck and lift opposite leg up

3. Crunch in bringing elbow towards your knee

PRISONER SQUATS

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

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

PUSHUP WITH ROTATION

1. Assume the classic pushup position

2. As you come up, rotate your body so your right arm lifts up and extends overhead

3. Your arms and torso should form a T

4. Return to the starting position, lower yourself, then push up and rotate till your left hand points toward the ceiling

SUPERMAN

1. Lift your upper body and lower body up and hold

TIP: Keep your glutes tight and abdominals engaged

UP DOWN PLANKS

1. Begin in a plank position with hands directly under shoulders

2. Lower your elbows then press back up to your hands

TIP: Keep back flat and abs engaged

HIGH KNEES

1. Run in place driving knees as high as you can

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