Lunge

Stand with your feet just beyond shoulder-width. Take a step forward with one foot while moving one foot back slightly. You’ll remain in that position for all reps on each leg. Bend both knees to lower yourself, making sure your front knee doesn’t go beyond your toes. Stop just short of your rear knee touching the floor and reverse direction, driving through the heel of your forward foot to return to starting position. Once you complete all reps with that leg forward, switch legs and repeat on the other side.

Bodyweight Squat

Stand with your feet just beyond shoulder-width, toes pointed out slightly. Keep your chest and back flat, eyes focused forward. With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position.

Box Jump

Stand in front of the platform. Squat into start position. Jump from 90-degree squat position, extending your hips and swinging your arms to generate momentum. Push your feet off the floor and launch yourself up onto the box.

Jumping JACKS

Stand with your feet together, knees slightly bent, and arms to sides. Jump while raising your arms and separating your legs to the sides. Land on your forefeet with legs apart and arms overhead, then jump again while lowering arms and returning legs to midline. This exercise looks like “windmill” motion.

ABDOMINAL CRUNCH

Lie face-up on the floor with your knees bent and your feet flat on the floor for stability. Place both hands behind your head to support your neck. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage. Lower yourself back to the ground slowly.

PLANK

Get into a push-up position with your forearms on the floor. Make sure your body is straight from your heels to the top of your head—don’t sag, pike at the hips or drop your head. Tighten your abs. Control the position using the strength of your core and hold as long as you can.

Lying Leg Raise

Lie down with your hands by your side or grab at the end of the bench for support. Slowly raise your legs to 90 degrees, contracting the abdominal muscles and rolling your hips towards your chest. Return to starting position under control.

CARDIO:

STAIR OR ELLIPTICAL INTERVAL – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods.