Explanation of exercises

10 Star Jumps

  1. Begin in a relaxed stance with your feet shoulder-width apart and hold your arms close to the body.
  2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
  3. As you land, bring your limbs back in and absorb your impact through the legs.

20 Mountain Climbers

  1. Begin in a push-up position with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg up until the knee is approximately under the hip. This will be your starting position.
  2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

10 Push-ups

  1. Start on the floor with your hands slightly more than shoulder-width apart. Keep your legs fully extended and feet together. Your abdominals and lower body should be tight. Keep your elbows at a 45-degree angle, rather than flaring them out wide. This will be your starting position.
  2. Allow your body to momentarily relax as you release your hands and feet briefly from contact with the ground.
  3. Immediately return your hands and feet to the ground and forcefully push up. This is one repetition.
  4. Return to the starting position and repeat for the recommended number of repetitions.

10 Squats

  1. Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width.
  2. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel to the floor, or lower.
  3. Now, pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using your thighs like springs. Exhale during this portion of the movement.
  4. When you touch the floor again, immediately squat down and jump again.
  5. Repeat for the recommended number of repetitions.

10 Burpees

  1. Begin standing with your legs shoulder-width apart.
  2. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
  3. From this position, press up like you're doing a push-up and push your hips up.
  4. Jump your feet under your hips and stand.
  5. Finish the movement by jumping in the air and bringing your hands over your head.
  6. Repeat.

10 Single Leg Pumps

  1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
  2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
  3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
  4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

10 Super Planks

  1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
  2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

15 Sit-ups

  1. Lie with your back flat on the floor and your legs extended in front of you.
  2. Now bend at the knees and place your outer thighs on or close to the floor as you make the soles of your feet touch each other.
  3. Now try pushing both soles and bringing them up as close to you as possible while you keep the outer thighs on the floor (or at least almost touching it).
  4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
  5. As you exhale flatten your lower back to the floor while curling the torso upwards. As you inhale, slowly lower back to the starting position.
  6. Repeat for the recommended number of repetitions.