ISOMETRIC SUMO SQUAT, CRUNCH, AND TWIST

1. Feet wide with toes pointed out in squat stance with hands behind head

2. Crunch elbow towards thigh with side bend

3. Release crunch back to standing tall position, then twist upper body

TIP: Keep core tight and hips facing forward

ALTERNATING JUMP LUNGE

1. Standing with left foot in front in a lunge position

2. Jump up switching the position of your feet in mid-air, landing in a lunge with your right leg in front.

PLANK JACK

1. Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.

2. Like the motion of a jumping jack, jump your legs wide and then back together

TIP: Core steady throughout

FRONT KICK SIDE SICK

1. Right leg kicks forward, and then steps back to start

2. With the same leg kick to the side.

TIP: Keep small bend in knee with your kicks, avoid locking them out

FLOOR TRICEP DIPS

1. Sitting on the ground, slightly leaned back

2. Fingers facing forward with hands shoulder-width apart on the floor

3. Straighten your arms, and keep a little bend in your elbows.

4. Slowly bend your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle.

TIP: Exhale as you  press up with your and inhale as you return to the floor