1/ THREE-POINT BALANCE TOUCH
Do a quarter squat on your left leg. Then reach your right foot as far forward as you can, tap the floor and return to the starting position. Do the same reaching to the right and to the rear. Alternate legs.
2/ SINGLE-LEG PRESS-UP
Take a press-up position. While performing the press-up, lift your right leg eight to 10 inches off the floor. Return to the starting position and descend again, this time raising your left leg. Repeat.
3/ REVERSE LUNGE WITH TOE TOUCH
Step your right leg back and lower until your knee nears the floor. Push through your left foot to stand, swing your right leg up and reach for your toes with your left hand. Alternate sides.
4/ BURPEE WITH PRESS-UP
Squat deeply and place your hands on the floor. Hop back into a press-up position and do one press-up. Hop back to a squat and jump up, throwing your hands above your head. Land and repeat.
5/ DUMBBELL ROW
Holding two dumbbells at arms’ length, bend at your hips and knees and lower your torso forward, keeping a straight back. Pull the dumbbells up to the sides of your chest, pause and slowly lower. Repeat.
6/ THE RUNNER
Lie on your back, elbows at your sides and arms bent. Lift your shoulders and upper back off the floor as you bring your right knee toward your chest and drive your left arm forward, then lower. Alternate sides.
7/ DUMBBELL SWING
Hold one end of a dumbbell in both hands. Bend your knees and push the weight back between your legs, then explode forward with your hips to propel the weight up. Swing back down and repeat.
8/ COMPASS LUNGE
Lunge forward (or ‘north’) with your right leg. Push through your front foot to stand and repeat to hit other points – northeast, east, southeast and south. Then, switch legs to continue the circular motion.
9/ SINGLE-LEG, SINGLE-ARM PLANK
From the plank position, raise your left leg and extend your right arm out in front of you. Hold for five seconds. Then lower your arm and leg and raise your right leg and left arm for five seconds. Alternate.