How to do the exercises

MOUNTAIN CLIMBER

Start in a high plank position with your hands flat on the floor, directly under your shoulders. Bend your left knee and bring it towards your left elbow, then alternate sides and bend your right knee to meet your right elbow. Next, bend your left knee again and bring it to your outer left elbow. Repeat the same movement on your right side.

LUNGE INTO LATERAL RAISE

Hold a dumbbell in each hand and step your left foot forward about 3 feet, keeping your right foot directly behind you. As you bend your left knee and lower your hips down into the lunge position, lift the dumbbells laterally until your elbows are at approximately shoulder height. Lower the dumbbells back to your sides as you straighten your right leg (lifting out of the lunge back to the starting position). Repeat on other side.

RESISTANCE BAND SEATED

Sit on the floor with your legs slightly bent out in front. Loop the band around the soles of your feet, cross it in front of you and hold one end in each hand. Start with your arms straight in front of you, pointing at your toes. Pull back so you bend your elbows and your hands meet your chest. Return to the starting position.

BURPEES

Stand straight, feet shoulder width apart. Go down to a squat position very quickly. As soon as you reach the squat position, quickly thrust out your legs behind you and bring your arms down to the ground so you’re in a push-up position. Quickly bring your legs back into the squat position. Nest, jump as high as you can, and once you land, drop back into a squat position and repeat the steps above.

FLUTTER KICKS Start by lying flat on your back with arms by sides and palms down. Extend your legs out with a slight bend in the knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs (like swimming). The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.