Forearm Plank – Place the forearms on the ground with the elbows aligned below the shoulders. Ground your toes into the floor and squeeze the glutes to stabilize the body. Neutralize the neck and spine by focusing on a spot on the floor. Your head should be in line with your back. Hold this position for 1 minute and rest.
Burpee – Start in a standing position with feet shoulder width apart. Raise arms into the air and jump straight up. Land softly and with control and bring yourself into a crouching squat, putting hands on the floor. Kick your feet back into a high plank position and hold for 1 second. Jump your feet toward your hands and return to a crouching squat. Finally, jump up and return back to starting position and repeat.
Squats – Standing with feet shoulder width apart, squat by bending hips and knees until thighs are parallel to floor or your buttock reaches a chair. Keep your heels on the ground. Push off heels and return to start position. Repeat.
Push-Ups – Starting in a high plank position, with your palms flat against the floor at shoulder-height and shoulder-width apart, lean your body forward to lower yourself closer to the ground. Breathe in as you bend your elbows and lower your body toward the floor in a slow, controlled motion. Hold for 1 second. Breathe out and slowly push yourself back until your arms are straight and repeat. Tip: Modify by leaning forward on a wall or a bench in an elevated position to perform the push-ups.
Glute Bridges – Lie face up on the floor, with your knees bent and feet flat on the ground. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glute muscles and keep your abs drawn in. Hold your bridged position for 3 seconds and return to starting position and repeat.
Crunches – Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears, holding your elbows out to the sides. Tilting your chin slightly, gently pull your abdominals inward and lift your head, neck, and shoulder blades off the floor. Hold for 1 second. Return to starting position and repeat.
Triceps Dips – Sitting on the edge of your chair (Do not try this exercise on a rolling chair), grab the edge of the chair and straighten your arms. Moving your body away from the seat, bend arms to a 90-degree angle, and straighten again while your heels push towards the floor and repeat.
Side Lunges – Standing with your feet and knees together, take a large step with your right foot to the right side and lower toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Pushing off with your right foot, return to standing position and repeat with left leg.
Bicep Curls – Stand up straight while keeping your elbows close to your torso. Rotate the palms of your hands until they are facing forward. Keeping the upper arms stationary, bend at the elbows to curl your arms upward, contracting your bicep muscles. Return to starting position and repeat.
Walking Lunges – Standing with feet shoulder width apart, step one foot forward and slowly lower body until back knee is close to touching the floor and bent 90 degrees. Return to start position and repeat with other leg while walking.
Jumping Jacks – Jump while raising arms and separating legs to sides. Land with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.
Mountain Climbers – Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back, raise your right knee toward your chest. Return to the starting position and repeat with your left leg.