Perform each exercise for 1 minute x 2 times.
Body Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Squat by bending your hips and knees until your thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
Reverse Lunge Knee-Up: Begin by standing on one foot, then step the opposite foot backwards into a reverse lunge. Powerfully push through the front foot and bring the opposite knee towards the chest. Quickly step back into a reverse lunge and repeat
Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
Triceps Dip: Start seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor
Shoulder press (with resistance band): begin by standing on an exercise band so that tension begins at arm’s length. Grasp the handles and lift them so that the hands are at shoulder height at each side. As you exhale, lift the handles up until your arms are fully extended overhead
Superman: Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
Pushup: Lie down on the floor with hands slightly wider than shoulder width. Raise body up off floor by extend arms with body straight. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Plank: Come up on elbows and toes, make sure the core is engaged and your hips are lifted, your spine, hips and head should be in a straight line. Hold that position.
Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kicking it for a minute straight!
Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides