1/ PUSH-UP JACK WITH SHOULDER TAP
Assume a plank position and lower your chest until it nearly touches the floor [A]. Push up explosively, spreading your feet and touching your left shoulder with your right hand [B]. Lower and repeat, this time touching your right shoulder with your left hand. Continue alternating.
2/ GENIE TUCK JUMP
Stand tall with one forearm stacked on top of the other in front of your chest [A]. Push your hips back and bend your knees in preparation to jump [B]. Spring off the floor, jumping as high as you can while tucking your knees towards your chest [C]. Land softly and repeat.
3/ PUNCHING ABS
Sit with your butt and heels on the floor, knees bent and torso at a 45-degree angle. Clench your hands, bringing your right fist to your side and extending your left fist in front of you [A]. Now punch forward with your right and pull your left to your side [B]. Continue alternating.
4/ SWITCH KICK PUNCH
Assume a fighter’s stance with your left foot forward [A]. Kick with your right leg and punch with your left fist [B]. Switch legs and arms, jump kicking with your left leg and punching with your right fist [C]. Continue alternating without returning to the starting position.
1/ DIVE PUSH-UP
Assume a plank position and raise your hips so your body forms an upsidedown V [A]. Drop your hips and simultaneously pull your body forward, lowering your torso until your chest is a few inches from the floor [B]. Reverse the move to return to the starting position. Repeat.
2/ 360 SQUAT
Stand with your feet beyond shoulder-width. Bend your knees, push your hips back and reach your arms between your legs, touching the floor with your fingertips [A]. Hop and turn 90 degrees to your right [B]. Continue to hop in place, clockwise. Change direction with each set.
3/ OBLIQUE KNEE TAP
Assume a side-plank position with your weight on your left forearm, your body straight and your right hand in front of your chest, palm facing your feet [A]. Touch your right knee to your right hand [B]. Return to the starting position and repeat. Switch sides with each round.
4/ JUMP CROSS
Assume a quarter-squat position with your feet shoulder-width apart, hands clenched and fists in front of you [A]. Spring off the floor [B]. When you land, immediately pivot left and throw a punch [C]. Reset and repeat, this time punching to your right. Continue alternating.
1/ PIKE-UP SPIDER LUNGE
Assume a plank position and raise your hips so your body forms an upsidedown V [A]. Step forward with your right foot, bringing it next to your right hand [B]. Return to the starting position and repeat, this time bringing your left foot next to your left hand. Continue alternating.
2/ AB ATTACK
From a standing position, jump your feet apart and drop into a squat, reaching right [A]. Explode up, shifting your weight to your left leg and raising your right knee [B]. Repeat, this time reaching left, shifting your weight to your right leg and raising your left knee. Continue alternating.
3/ ALTERNATING TOE TAP
Assume a plank position with your feet together, arms straight and hands positioned below but slightly wider than your shoulders [A]. Touch your left foot to your right hand [B]. Repeat, this time touching your right foot to your left hand. Continue alternating.
4/ LOW SPLIT LUNGE
Assume a staggered stance with your left foot forward and both knees bent nearly 90 degrees. Raise your right arm in front of you and move your left arm behind you [A]. Hop just high enough to quickly switch leg and arm positions [B]. Continue alternating.