Warm-up

Mountain Climbers

Start in a plank position with your hands shoulder width apart and your back straight. To perform the movement, bring one knee in to your chest and then return it back to the starting position (you can tap your toe to the floor if needed), then repeat with the other leg. When performing the mountain climbers, try to keep your back as straight as possible and your butt low.

Jumping Jacks

Start standing with your arms down at your sides and your feet together. To perform the movement, jump and spread your legs apart while swinging your arms out above your head (you should look more like a starfish), then return to the starting position.

Shoulder Taps

Start in a plank position with your hands shoulder width apart and your back straight. If it is more comfortable to have your feet separated when performing this exercise, it is okay to have them shoulder width apart as well. To perform the exercise, lift one hand and touch it to the opposite shoulder, then return it to the starting position and repeat with the other hand. When performing this, try to keep your back as straight as possible.

Workout

Lunges

Start in a standing position with your hands at your sides and your feet shoulder width apart. Step forward with one leg into the lunge position. The leg you stepped with should be at 90 degrees and your knee should not be in front of your toes. Keep your back straight and your other leg just above the floor. Then return to starting position and repeat for a full set before switching to the other leg.

Fire Hydrant

Start on your hands and knees with your hands below your shoulders, your legs bent at 90 degrees, and your back straight. Lift up one leg so that is is parallel with your back. Repeat for a full set and then repeat with the other leg.

Glute Bridge Raises

Start by lying on your back with your hands to the floor and your legs bent and feet flat on the ground. Lift up your butt and raise it until your back is straight, keeping your feet and hands on the ground where they began. Hold this position for 10 seconds and then return to the starting position. Repeat for a full set.

Planks

Plank position is shown below. Your hands are directly below your shoulders. It is important to keep your back straight and not drop or raise your butt. When performing a plank, hold this position for the duration of the rep. Then rest repeat to perform a full set.

Bicycle Crunches

Start in crunch position by lying on your back with your knees bent and feet flat on the ground. Your hands are behind your head. To perform the movement, bring one leg up towards your head to meet the opposite elbow. (In the example below I have raised my left leg and brought it to meet my right elbow.) Return to the starting position and repeat with the opposite leg and arm.

Pushups

Begin in plank position. Lower your body to the floor, but at the bottom of the movement do not let your body touch the floor. Return to starting position. During the duration of the movement, keep your back and legs straight.

To modify this movement, you can begin with your knees on the ground instead of your feet. Perform the motion as described above.

Chair Dips

Begin with your palms on the chair and your feet our in front of you. Keep your legs straight and lower your body so that your butt is just above the floor. Return to starting position to complete the motion.