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Ball slam: Stand with feet hip width apart, arms extended overhead holding a weighted ball. Exhale as you bring your arms down in front of you, slamming the ball onto the floor. Squat down to pick up the ball with both hands, then rise up to starting position.

Burpee: Stand with feet hip-width apart. Squat down to the floor, placing hands below shoulders, and quickly jump feet back into plank position. Jump feet forward into squat position and explosively jump up, reaching arms overhead. 

Box jump: Stand facing a box, step, or bench (choose a height and width that you can safely clear). Squat and then quickly rise up and jump over the object. Turn around and repeat in the opposite direction.

Calf raise: Stand on a flat surface or, for more of a challenge, on the edge of a step or stair. On the latter, keep toes on edge of stair and let heel come off. Rise up onto toes, squeezing calf muscles tightly, and lower heel to start position; repeat. Do one leg at a time if you can.

Clean and press: (Do this with a trainer's supervision until you get comfortable with it.) Stand with feet under a light barbell or just behind a Body Bar, feet about shoulder-width apart. Squat down and grasp bar with hands slightly wider than shoulders and palms facing behind you. Shoulders should be aligned over the bar and your back should be flat. Straighten legs and push hips forward to stand up; keep bar close to shins as you rise up. Shrug shoulders and bend arms out to sides to pull bar up in front of chest, then flip hands over so arms are underneath bar and it rests under your chin (bend knees to cushion the impact). Press bar straight overhead. Slowly lower bar until it's in front of thighs and then squat to lower it completely to floor, keeping it close to shins again.

Crunch on a stability ball: Lie back with a stability ball centered under your back, hands resting lightly behind head with elbows out to sides and feet about shoulder-width apart. Lift hips so body is straight from head to knees. Slowly crunch head and shoulder blades off ball, then lower back to start and repeat. The farther the ball is from your head, the more challenging the move.

Figure Eight with Kettlebell: Stand with feet slightly wider than shoulders, arms extended at sides, holding a kettlebell in right hand. In one motion, squat as you lower the kettlebell between legs, then pass it to the left hand, grabbing handle behind left knee. Rise up as you bend left elbow, curling the kettlebell toward left shoulder. Extend left arm and repeat entire sequence in opposite direction. Continue, alternating sides each time.

Fast feet: With hands out to sides for balance, stand with feet about hip-width apart. Lower into a half-squat, then step right foot out to right and left foot out to left then bring them back in to the start position again, right then left. Repeat, trying to move feet as quickly as possible.

High knees: Stand with feet about hip-width apart, hands on hips or at sides as if jogging. Jog in place, lifting knees as high as you can in front of you.

Jump lunge: Lunge with left leg, elbows bent and hands in fists, right hand in front of chest and left hand at hip. Jump as you switch legs and arms, landing in a lunge with right foot in front. Continue, alternating legs.

Jump squat: Stand with feet shoulder-width apart. Lower into a deep squat position with knees tracking over toes, hands in front of thighs. Jump straight up, swinging arms overhead to help lift body. Land in squat.

Kettlebell Swing: Stand with feet hip-width apart, holding a kettlebell with both hands in between thighs. Slightly bend knees, shift hips back, and lower chest until it's nearly parallel with the floor. Stand up, tightening your butt and driving hips forward to swing kettlebell up to chest height in front of you.

Lunge: Stand with feet hip-width apart, hands on hips or hold dumbbells. Step forward (or back, which is a rear lunge) with one leg and lower until front thigh is parallel to floor and knee is aligned over front ankle. Step back to start and repeat.

Mountain climbers: Get on hands (wrists aligned under shoulders) and toes so body is straight from head to heels. Lift hips slightly and bring right knee toward right elbow. Switch legs and repeat; try to hop legs back and forth.

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