THE MOVES:
Prisoner Squat/Rear Lunge Combo: Stand with feet slightly wider than shoulders and place your hands behind your head; squat. Rise up, take a big step back with right foot, and lunge. Step forward to starting position and squat again. Rise up and then lunge back with left leg. Return to starting position and repeat. Continue at a medium tempo, alternating legs with each lunge.
Split Squats: Stand with feet a stride’s length apart, right in front of left, and bend knees into a lunge. Jump up as you switch legs, landing in a lunge with left foot forward and right foot back. Continue as fast as possible, changing legs each time you jump.
Overhead Squat: Stand with feet slightly wider than shoulders and raise arms overhead (as if you were holding a bar). Take 5 seconds to lower into a deep squat, then rise up and repeat.
Renegade Plank: Get in plank position with hands under shoulders. Raise right arm to shoulder height in front of you with the palm facing left. Lower right hand to starting position and repeat with left arm. Continue at a medium tempo, alternating arms.
A
rms Off Push Up: Assume a pushup position with your feet together, your body straight, and your hands below but slightly wider than your shoulders, as shown above. Lower your body to the floor. Lift your hands off the floor, pause, and then place them back on the floor and push up.
Negative Push-Up: Get in plank position (lower knees to floor if necessary). Slowly bend elbows, taking 5 seconds to bring your chest toward the floor. Push up to starting position and repeat.
Skaters: Stand with feet together, then jump to the left, landing on left foot as you tap the right foot on the floor slightly behind you. Push off left foot as you jump to the right. Continue at a medium pace, bounding from side to side in a skating motion.
High Knees and Fast Feet: Stand with your feet hip-width apart and arms extended at sides. Hop up as you drive right knee toward your chest and bend left elbow (as if you were running). Immediately repeat on opposite side, raising left knee as you bend right elbow and extend the left arm. Continue at a fast pace, alternating sides, for 30 seconds. Then stand with feet shoulder-width apart, bend knees and elbows, and quickly run in place (in a semi-squat position). Continue at a fast pace for 30 seconds.
Mountain Climbers: Get in plank position with hands under shoulders. Jump right foot forward, bringing right knee toward your chest. Switch positions, extending right leg behind you as you bend left knee and bring left foot forward. Continue, alternating legs.
X Plank/ Superman: Get in plank position with your feet wide apart, then walk your hands out to the sides and slightly forward, so your body forms an X. Hold for 10 seconds. Next, lie face down with arms extended over your head, palms facing the floor, and legs extended behind you. Raise your arms and legs as high as you can, return to the starting position and repeat. Continue for 30seconds. Repeat the sequence (X plank for 10 seconds and Superman for 30 seconds) twice more.
