Push-up: Position yourself facedown on hands and toes (or knees). Pull abs in and keep body aligned from head to heels (or knees). Bend elbows about 90 degrees and lower chest toward floor. Push up and repeat.
Push press: Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your shoulders with palms facing in; bend your knees. Straighen your legs and press weights overhead. Lower weights and returning to starting position.
Plié squat: Stand with feet extra wide, toes turned out, and place hands on hips, hold dumbbells, or extend arms in front of you. Keeping chest high and abs tight, bend knees and lower hips until thighs are parallel with floor; keep knees aligned over toes. Stand up, squeezing glutes tight, and repeat.
Plank: Stand with feet hip-width apart, bend over, and place palms on the ground (bend knees if necessary). Walk hands forward until your body is aligned from head to heels, balancing on toes with wrists under shoulders. Tighten your abs and hold for 30 seconds. Rest then repeat.
Side shuffles: With knees bent in a half-squat and hands on hips or at sides for balance, step to the right with right foot and quickly bring left foot in to meet it. Continue across the floor.
Single-leg knee drive: Stand with your right side next to a plyo box or step, feet hip-width apart. Place right foot on the box; bring left elbow forward and extend right arm behind you. Push off right heel as you jump straight up, drawing left knee to hip height in front of you as you switch arms. Land in the starting position and immediately repeat. Switch sides on next set.
Single-leg squat: Stand on one leg, other leg bent or extended in front of you (hold onto something stable for balance if necessary). With hands on hips, out in front of you, or holding dumbbells, bend balancing leg and lower into a squat, trying to keep knee from extending past toes. Rise up and repeat.
Squat: Stand with feet about shoulder-width apart, toes turned out slightly, and place hands on hips, hold dumbbells, or extend arms in front of you. Keeping chest high and abs tight, bend knees and lower as if you were going to sit in a chair behind you; keep knees aligned over toes. Lower until thighs are parallel to floor (if you can go that far) and stand up and repeat.
Squat jump: Stand with feet shoulder width apart, arms extended at sides, palms facing thighs. Squat as you raise arms to chest height in front of you, then bring arms down to your sides (and slightly behind you) as you jump up. Land in starting position.
Squat thrusts: Stand with feet about hip-width apart and place hands on hips. Lower into a deep squat and place hands on ground. Hop feet back so body is aligned from head to hips. Jump feet in to hands again (or do a push-up first for added difficulty), then stand or jump up.
Squat with shoulder press: Stand with feet shoulder-width apart and hold a 5- to 10-pound dumbbell in each hand next to shoulders, palms facing forward and elbows pointing down. Lower into a squat, keeping knees over toes and chest lifted. Rise up, squeezing glutes, and press arms overhead. Lower into squat and repeat.
Stability-ball squat: Place a stability ball behind your lower back and lean against a wall. Walk feet a foot or so in front of you, feet about shoulder-width apart and toes turned out slightly. With hands on hips, extended in front of you, or holding dumbbells, lower into a squat until thighs are parallel to floor and knees are aligned over ankles. Stand up and repeat.
Step-up: Stand facing a step or bench. Place left foot on the step, then bring right foot up beside it. Step down with left foot, and then right, to return to the starting position.
Triceps dip: Sit on the edge of a bench or chair with hands gripping chair edge next to hips. Legs can be extended in front of you on floor, toes up, or keep feet flat and knees bent (the closer feet are to butt, the easier the move). Straighten arms and lift hips off bench and slightly in front of it. Keeping chest high and shoulders down and back, bend elbows 90 degrees and lower hips toward floor. Keep elbows pulled behind you; don't let them flare out to sides too far. Press up and repeat.
V-sit: Sit with knees bent, feet on floor in front of you, and arms extended forward at shoulder height. Lean back slightly as you extend legs up in front of you, until your body forms a "V." Hold for 30 seconds.