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Start on floor in plank on forearms.
Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.
Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.
Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, and jump feet back to plank.
Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.
Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set.
Stand with feet together and hold a weight in each hand with arms by sides. Step right leg back and bend legs 90 degrees, pumping right arm forward and left arm back with palms facing in.
Jump as high as you can, switching legs and arms in the air to land in a lunge with left leg back and left arm forward. Do 16 fast reps.
Stand on left leg with arms by sides. Keeping right leg lifted, crouch and plant hands on floor. Jump left foot back to a single-leg plank.
Lower chest and thighs to floor. Push up to single-leg plank, jump left foot toward hands (if you need to make it easier, jump both feet up).
Then jump, clapping hands overhead. Switch sides; repeat. That's 1 rep.
Toe-Tap Squat Jump
Stand with feet wider than hip-width apart, toes turned out and hands on hips. Squat, lifting heels to rise onto balls of feet to start.
Jump, tapping toes together in air. Land softly in start position.
Then extend straight left leg out to left side, tapping toes on floor. Return to start position. Switch sides; repeat. Continue quickly alternating sides for 1 minute.