1. Air Squats
Start with your feet shoulder-width apart, toes facing forward or slightly turned out. Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to the standing position.

Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip-width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position.

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip-width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating.

Begin with your feet hip-width apart, toes facing forward. Be sure your core is braced, chest up, eyes forward. Take a long step backward balance your weight on the ball and toes of that foot. Bend both knees to lower body towards the floor, and then drive through your front foot to move up and forward to return to starting position. Alternate between sides and repeat.

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip-width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate jumping one foot towards the outside of the hand on the same side by driving your knee outside of the elbow. Jump that foot back to starting position, and then switch to the other side and repeat1.
Start with your feet shoulder-width apart, toes facing forward or slightly turned out. Your core should be braced, chest up, eyes forward. Lower butt to knee height (or below if comfortable), knees track over toes, arms swing behind you. Drive through your feet, extend through ankles, knees, and hips to move upward. Swing arms forward to help lift upward. Land toes to heels, and with bent knees to absorb the impact and go immediately into the next rep.

From a plank position- hands outsides of the chest, fingers forward, elbows inward to 45 degrees. Your feet hip-width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Lower chest to floor, and then explosively push the floor away to jump your hands and upper body off the floor. Land fingers to palm, and with bent elbows to absorb the impact and go immediately into the next rep4.

Hands-on the floor, stacked under elbows and shoulders, fingers forward. Feet hip-width apart, core tight, squeeze glutes. Eyes down, long, flat back in a straight line from your head to your heels. Jump both knees in towards your elbows at the same time, land toes on the ground. Forcefully kick both heels backward to starting position, and then immediately go into the next rep1.

Feet hip-width apart, toes facing forward. Core braced, chest up, eyes forward. Take a long backward step and balance your weight on the ball and toes of that foot. Bend both knees to lower your body towards the floor and swing your arms behind you.

Jump by driving through your front foot and back leg, and swing your arms forward to lift you up. Switch legs in mid-air and land with bent knees to absorb the impact and go immediately into the next rep2. Bolt Push-up.

Start in push-up position: Hands-on the floor outsides of the chest, fingers forward, elbows inward to 45 degrees. Feet hip-width apart, core tight, squeeze glutes. Eyes down, long, flat back in a straight line from your head to your heels.

Bend your knees and push hips back towards your heels into a loaded position. Pull your upper body forwards to the floor into a low push-up by squeezing your shoulder blades and elbows close together3. Dual Leg Mountain Climbers.

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Eyes down, long, flat back in a straight line from your head to your heels.

Alternate jumping both feet towards the outside of one hand at a time by driving both knees outside of the elbow and rotating your torso. Jump feet back and rotate torso to starting position, and then switch to the other side and repeat.