High Knees

Get into a standing position with your toes pointing forward and your feet shoulder-width apart.  Engage your core and lift your leg to a 90-degree angle from your hip, keeping your knee bent.  Return to the starting position and repeat the motion on the opposite leg to complete one rep.  Perform for 30 seconds.

Pro Tip: Concentrate on bringing your leg up to 90-degrees with each movement, even as you start to get tired.  The speed of the movement can be increased or decreased, based on your fitness level— just make sure to push hard enough to boost your heart rate.

Target: Heart and Lungs

Rest 30 Seconds.

Plie Squats

Start in a wide stance with your feet about 3 feet apart and your toes pointed out on the diagonal.  Keeping your core tight, bend your knees until your thighs are parallel to the floor. Pause in this position for 2 seconds before returning to the starting position.  Perform 15 repetitions.

Pro Tip: Keep your core engaged, your chest up, and your shoulders back.  Resist the urge to lean forward— your upper body should feel stacked on top of your hips throughout the whole movement.

Target: Quadriceps, Glutes, and Hamstrings

Rest 30 Seconds.

Squat Jumps

Begin with your feet slightly wider than shoulder width apart, pointing outwards on a diagonal.  Squat down, bending your knees to a 90-degree angle— make sure to keep your core tight, your chest up, your hips back, and your feet flat on the floor.  Explode up in a jumping motion.  Land softly, bending your knees back to the 90-degree position to complete one rep. Perform for 30 seconds.

Pro Tip:  Be sure to use your arms during this exercise by bringing them forward during the squat phase of the motion and driving them to your sides as you explode upwards.  This will help to maintain your balance and create momentum to keep you going strong. 

Target: Quadriceps, Glutes, Lower Back, and Core

Rest 30 Seconds.

Reverse Lunges

Begin standing with your feet shoulder width apart and pointing forward.  Step back with one foot about 3 feet, landing to balance on the ball of your foot.  Bend the back leg into a lunge, lowering your body until you create a 90-degree angle with your front knee.  Push off the ball of the back foot to return to your starting position.  Repeat the exercise with the opposite leg, completing one rep.  Perform the exercise for 15 reps.

Pro Tip:  It's important to keep both knees facing forward during the entire exercise— not only will this help you work safely, it will also challenge your balance.  If you need additional stability, place your hand on a wall or chair to complete 15 repetitions with one leg before turning around to complete the exercise on the other side.

Target: Quads, Glutes, Hamstrings, and Calves

Rest 30 Seconds.

Isometric Push-Ups

Start in a push-up position with your hands positioned directly underneath your body, just slightly wider than your shoulders, and balancing on the balls of your feet.  Bend your elbows, lowering your body till you’re hovering about 2-3 inches off the floor. Hold for 2 counts before returning to the starting position to complete one rep.  Repeat for 10 reps.

Pro Tip: Concentrate on keeping your core tight and your body in alignment throughout the entire exercise.  This exercise can also be modified by balancing on your knees instead of the balls of your feet.

Target:  Chest, Shoulders, Biceps, Triceps, and Core

Rest 30 Seconds.

Scissor Kicks

Begin by laying on your back with your legs straight.  Raise your head off the floor and lift your legs to a 45-degree angle.  Keeping your legs straight, lower one leg till it hovers about 2-3 inches off the floor.  Lower your opposite leg while lifting your starting leg at the same time, creating a scissoring motion and completing one rep.  Perform 15 reps.

Pro Tip: Concentrate on keeping your core tight and your legs raising and lowering to the same spot each time.  Increase the pace and repetitions as your fitness improves for a greater challenge.

Target: Core

Rest 30 Seconds.

Shoulder Taps

Begin in a push-up position with your shoulders stacked over your hands and balancing on the balls of your feet.  Keeping your core engaged and your body in line with your head, lift one hand from the floor and tap the opposite shoulder before returning to the starting position.  Repeat this motion with the other hand to complete one rep.  Perform the exercise for 20 reps.

Pro Tip: Focus on keeping your core tight and resist the urge to rock from side to side as you lift your hands.  This exercise can also be performed in a modified push-up position—  balancing on the knees instead of the feet.

Target: Shoulders and Core

Rest 30 Seconds.

Russian Twists

Begin by sitting on the ground with your knees bent and your feet flat on the floor.  Cross your arms over your chest and lean back to a 45-degree angle.  Keeping your core tight, rotate your body to one side, before returning to the starting position and rotating to the other side to complete one repetition. Repeat for 20 reps.

Pro Tip:  This exercise is great because it can be adapted for many fitness levels.  For an extra challenge, lift your legs off the floor and balance throughout the exercise, or hold an 8-10 pound medicine ball instead of crossing your arms over your chest.

Target: Core

Rest 30 Seconds.

Burpees

Begin in a standing position, with your toes pointed forward and your feet shoulder width apart.  Bend over to place your hands on the floor and jump backwards with your feet (you should be in a starting push-up position).  Bring your feet back underneath your body and stand up to complete one rep. Perform 15 repetitions. 

Pro Tip:  Burpees might seem intimidating, but they can be modified to meet any fitness level.  If you need something a little easier, step back individually with each foot instead of jumping.  If you’re looking for more of a challenge, lower your body all the way to the floor at the bottom of the exercise and add a jump at the top.