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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.
Side Plank Twist
Start on floor in side plank on right forearm with palm pressing into floor and left arm reaching straight over left shoulder.
Lower right hip to touch floor, then thrust it back to start position.
Rotate torso until shoulders are square to floor, reaching left arm under and through belly. Return to start. That's 1 rep. Switch sides; repeat.
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.
Start on floor on knees with legs together and arms by sides. Open right hip, stepping right foot out to right side with knee bent outward; lean torso toward right leg.
Step right foot in front of body (leg is bent 90 degrees).
Then push into right foot to jump as high as you can with feet staggered. Land softly then immediately return to start position. Switch sides; repeat. That's 1 rep.
Start on floor on hands and knees. Straighten and raise right leg behind you as high as you can, then step right foot forward between hands.
Rise up into a long lunge with left leg straight and right leg bent 90 degrees. Reverse movement to start. Switch sides; repeat. That's 1 rep.
Stand with feet hip-width apart, arms raised overhead. Throw arms down and back as you lower into a quarter squat to start. Swing arms up as you explosively jump as far forward as possible. Land softly in starting position. (If you run out of space, turn around and change directions.)
Start on floor in plank on palms. Take 5 seconds to lower straight body to floor.
Lift chest and draw arms back to form a W with thumbs pointing up. Contract the muscles in your upper back and hold for 5 seconds. Lower chest and plant palms on floor under shoulders, then press up to starting position.