Section Type

Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

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Exercises

Jump Squats

Setup - Stand with your feet shoulder width apart, toes pointed slightly outward, hands by your sides Movement - Swing your arms forward, cupping your hands together as you lower your body into a squat by bending your knees and pushing your hips back - Go down until your thighs are parallel to the floor, pushing all the weight through your heels - Push through your heels and explode upward as powerfully as you can. Use momentum in your arms and legs to propel yourself into the jump - Land softly by using your knees, forming a squat and repeat the movement

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Exercises

Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

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Burpee

Setup - Stand with your feet shoulder width apart, and your arms by your sides Movement - Slightly bend your knees to jump in the air with your hands above your head, come down to form a pushup position having your chest touch the ground. Then push your body upwards as if you are doing a push up, place your feet together and explosively jump upwards. Repeat movement

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Exercises

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

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Exercises

Bodyweight Reverse Lunge

Setup - Stand upright with your feet hip width apart and your hands on your hips - Engage your core and keep your chest tall, maintaining good posture throughout the movement Movement - Take a step backward with your right leg, keeping your hips square and your torso upright - As you take a step back, lower your body by bending both knees. Your front knee should be directly above your ankle and bent at about a 90 degree angle, while your back knee should lower towards the floor - Your back knee should come close to your ground, but not touch it - Push through the heel of your front foot to return to the starting position, standing up and bringing your back foot back to the original standing position

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Exercises

Plank Jacks

Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or time

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Exercises

Plank Jacks

Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or time

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Exercises

Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

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Box Push ups

Setup - Find a stable box or elevated surface - Place your hands on the box with your palms facing down. Position your hands slightly wider than shoulder width. Be sure that your foot position is far enough to form a straight line with your body Movement - Bend your elbows and lower your chest towards the box. Keep your elbows at about a 45 degree angle from your body (not too flared out) - Lower your body until your chest or chin touches the top of the box, or as close as possible. Ensure your body remains in a straight line - Push through your palms, extending your arms to return to the starting position - As you push up, focus on engaging your chest and triceps to press your body away from the box

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Exercises

High Knees

Setup - Stand tall with your feet about hip width apart - Place your arms at a 90 degree angle in front of you to help with balance Movement - Lift your right knee as high as you can, aiming to bring it up to hip height. As your right knee comes up use your right hand as a target to slightly hit as your leg pumps upward. Do the same with your left - Alternate legs at a fast pace

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High Knees

Setup - Stand tall with your feet about hip width apart - Place your arms at a 90 degree angle in front of you to help with balance Movement - Lift your right knee as high as you can, aiming to bring it up to hip height. As your right knee comes up use your right hand as a target to slightly hit as your leg pumps upward. Do the same with your left - Alternate legs at a fast pace

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Exercises

Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

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Exercises

Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

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Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

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Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

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