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Bend knees, lean forward and extend arms at a 45-degree angle to start.
Draw weights to ribs as you extend right leg back (as shown).
Switch sides; repeat.
Go for 30 seconds.
Do a push-up, keeping elbows close to sides.
Rotate into a right-side plank; raise left arm and leg (as shown).
Return to start for 1 rep. Do 10 reps. Switch sides; repeat.
+ClimberStart in a plank.
Pull right knee to chest.
Immediately switch sides; repeat.
Do as many as you might with good form for 30 seconds.
Lunge left leg back and punch arms forward (as shown).
+High KneesRun in place, driving knees up.
Go for 30 seconds.
Squat as you extend arms between legs, palms up.
Stand and do a biceps curl.
+Jump KickStand on left leg, hands in fists at chin.
Go for 15 seconds.
Switch sides; repeat.
Extend right leg to side with toes on floor; lean torso left with arms extended overhead to start.
Lift right leg and draw right arm to thigh (as shown).
Lower to start for 1 rep. Do 12 reps. Switch sides; repeat.
+Tuck JumpStand with feet together, arms forward.
Jump, driving knees to chest.
Go for 30 seconds.
Nosedive
Works: shoulders, chest, back, abs, butt
Start in a plank.
Lift hips and draw left knee to nose (as shown).
Switch sides; repeat.
Lift and extend left leg and right arm.
Switch sides; repeat for 1 rep. Do 10 reps.
+Power JackStand with feet together.
Bend knees and jump, extending arms up and legs out.
Land with knees bent, arms down.
Go for 30 seconds.
