Nea
Stand up straight with your feet
together and your arms at your sides
* As you jump up, raise your arms over
your head and spread your feet
Bend down and place your palms on
the floor
Jump and extend your legs back
behind you into a push-up position
e Jump again and bring your feet back
iTate[-1m\Zol0)Nie
4 MOUNTAIN CLIMBERS + 2 SIT-THROUGHS
~ Get into a push-up position
=\ « Pull one knee up towards your chest
as high as you can
e Do the same thing with your other
ra raalet)
m et \ Do 4 repetitions, with each hop
counting as one
» Get into the push-up position
e Bring your right hand up and kick
your left leg through while
simultaneously rotating your hips out
to the side so that your butt almost
touches the ground.
e Return to the pushup position
Do the same thing with your left
hand and right legPut one foot on the step or chair
Put your weight on that foot and
senso
While jumping, switch feet so that
the other one is now on the step
Keep doing that back and forth for
coco)
Get into position with only your toes
and hands touching the ground
Keep your elbows close to your body
and lower your torso to the ground
so that your elbows make a
90-degree angle
Raise your body by pushing away
from the ground
Let's do 8 reps‘STEP #5,
2 SPLIT SQUAT JUMPS +1 BURPEE
~ Stand up straight, and then jump into
a lunge. Make sure your front knee
doesn't go past your toes
e After a couple of seconds, jump
again and switch legs
« Do 2 of these
Nz
TOE TAPS
~ Place the ball in front of you on the
ground
« Put a toe over the ball, hop, and
alternate between tapping one foot
and the other on top of the ball
e Repeat this exercise 8 timesStart by getting into a straight-arm
plank
bend each elbow one at a time to
switch into a forearm plank.
one arm ata time, lift yourself back
up into a straight-arm plank
proRsaKs os)
Start by lying on your back on the
ground or an exercise mat
Keep your elbows tight at your sides
but bend them at a 90-degree angle}
Engage your abs to crunch up. As
you do this, bring your right elbow
back and your left knee up.
Repeat this exercise 8 times,
switching sides on each count
Stand up straight with your feet
shoulder-width apart
Lower yourself into a deep squat
Place your hands on the ground in
front of you, and jump back into a
push-up position
Jump up again, reversing the
movements
Repeat this exercise 8 times,piers
Spread your feet wide with your toes
pointing outward
Lower yourself down into a squat,
bending your knees at a 90-degree
angle
Bring your hips up but only slightly.
You'll mostly remain in a squat, just
bouncing up and down a little
poe ee