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Foot Fire

Get in an athletic position with your knees slightly bent and begin moving your feet quickly. Tap your feet as fast as you can

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Hand Walk Out

Stand with your feet shoulder-width apart.
Bend down and place your hands on the floor in front of you.
Walk your hands forward until you’re in a push-up position.
Walk your hands back to your feet.
Beginner: Stand up at the end of each rep.
Intermediate: Do continuous reps without standing up.
Advanced: Add a push-up in the walk-out position.

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Sumo Squat with Hands Up

Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Squat down, keeping your back straight and chest up.
Touch the floor with both hands as you squat down.
As you stand up, raise your arms straight overhead.
Continue this movement, ensuring it’s a fluid motion.

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Crunches

Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head, supporting your neck.
Engage your core and lift your shoulders off the floor, curling your upper body towards your knees.
Lower back down with control.

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Burpees

Stand with your feet shoulder-width apart.
Squat down, placing your hands on the floor in front of you.
Kick your feet back into a plank position.
Return your feet to the squat position.
Stand up.
Beginner: Step back and forward into the plank.
Intermediate: Jump back and forward into the plank.
Advanced: Jump back into the plank, do a push-up, jump forward, and jump up with a clap.

Beginner

Intermediate

Advanced

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High Knees

Stand with your feet hip-width apart.
Bring your knees up towards your chest as high as you can.
Pump your arms for momentum and maintain a quick pace.

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Lunges

Stand with your feet hip-width apart.
Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
Push back up to the starting position.
Alternate legs.
Beginner: Back lunges (step back instead of forward).
Intermediate: Front lunges.
Advanced: Front lunges with arms raised overhead.

Back Lunges

Front Lunges

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Shoulder Taps

Start in a high plank position with your hands shoulder-width apart and your body in a straight line.
Lift one hand and tap the opposite shoulder.
Return your hand to the floor and repeat with the other hand.
Beginner: Legs wide to help reduce core movement.
Intermediate: Legs slightly open.
Advanced: Legs together.

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Cross Crunches

Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head, supporting your neck.
Lift your shoulders off the floor and twist your torso, bringing your right elbow towards your left knee.
Repeat on the other side, bringing your left elbow towards your right knee.

Option 1

Option 2

Option 3

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Mountain Climbers

Start in a high plank position.
Bring one knee towards your chest, keeping your core engaged.
Return your leg to the starting position and repeat with the other leg.
Continue alternating legs in a running motion.

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Push-ups

Start in a high plank position with your hands shoulder-width apart and your body in a straight line.
Lower your body until your chest touches the floor.
Push back up to the starting position.
Beginner: Push-ups with knees on the floor.
Intermediate: Standard push-ups.
Advanced: Diamond push-ups (close grip) or plyometric push-ups (with a clap).

Beginner Push-ups

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Leg Raises

Lie on your back with your legs straight and your arms at your sides.
Engage your core and lift your legs off the floor, keeping them straight.
Lower your legs back down with control.
For beginners, bend your legs slightly at the knees.

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Butt Kicks

Stand with your feet hip-width apart.
Kick your heels up towards your glutes, as if you’re trying to kick your own butt.
Pump your arms and maintain a quick pace.

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Squats

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Squat down, keeping your back straight and chest up.
Lower your hips until your thighs are parallel to the floor (or as low as you can comfortably go).
Push back up to the starting position.
Beginner: Standard squats.
Intermediate: Slow down (3 seconds), fast up (1 second explosive).
Advanced: Jump squats.

Jump Squat

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Glute Bridge

Lie on your back with your knees bent and feet flat on the floor.
Place your arms at your sides, palms down.
Engage your core and glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Lower your hips back down with control.

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Side Jumps

Place a small object on the floor (pillow, book, etc.).
Stand to the side of the object.
Jump over the object, keeping both legs together.
Continue jumping back and forth without stopping.
Beginner: Small object, about 10 centimeters high.
Intermediate: Small object, about 20 centimeters high.
Advanced: Object over 30 centimeters high.

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Sit Outs

Sit on the floor with your knees bent and feet flat.
Place your hands shoulder-width apart behind you, fingers pointing forward.
Lean back slightly and lift your hips off the floor.
Keeping your core engaged, bring your right leg forward and through your arms, extending it straight out in front of you.
Return to the starting position and repeat with your left leg.
Beginner: Take one-second breaks at each position.
Intermediate and Advanced: Continuous movement.

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Bear Walk

Start on your hands and knees, with your knees slightly behind your hips and your hands shoulder-width apart.
Keeping your back flat and core engaged, walk forward, backward, and side to side.
Be creative and mix up your movements!

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Single-Leg V-Ups

Lie on your back with your legs straight and arms extended overhead.
Engage your core and lift one leg straight up while simultaneously reaching for your toes with your hands.
Lower your leg and arms back down and repeat with the other leg.
Beginner: Touch the leg around the knee area.
Intermediate: Touch the leg around the shin area.
Advanced: Touch the leg at your toes.

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Jumping Jacks

Stand with your feet together and arms at your sides.
Jump while spreading your legs and raising your arms overhead.
Return to the starting position.

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Sit-ups

Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head, supporting your neck.
Engage your core and lift your upper body all the way up towards your knees.
Lower back down with control.
Beginner: Crunches (if sit-ups are too difficult).
Intermediate: Normal sit-ups.
Advanced: Sit-ups with arms raised overhead.

Advanced

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Thai Walker

Stand with your feet together and arms at your sides.
Step forward with your right foot while simultaneously swinging your right arm forward and your left arm back.
Step back to the starting position and repeat with your left foot and arms.
Continue alternating sides in a walking motion.

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Tricep Dips (using a chair)

Place your hands shoulder-width apart on a sturdy chair, fingers pointing forward.
Extend your legs out in front of you, keeping them straight or with a slight bend (depending on your level).
Lower your body by bending your elbows until they reach a 90-degree angle.
Push back up to the starting position.
Beginner: Keep knees bent.
Intermediate and Advanced: Legs straight out.

Beginner

Intermediate and Advanced

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Side Plank with Arm Raise

Lie on your left side with your left forearm on the floor and your elbow directly under your shoulder.
Extend your legs straight out and stack your right foot on top of your left foot.
Raise your hips off the floor, forming a straight line from your head to your feet.
Raise your right arm straight up towards the ceiling.
Beginner: Hold a standard side plank.
Intermediate: Hold the side plank with your arm raised.
Advanced: Rotate your torso, bringing your right arm down and under your body, then back up.

Beginner

side plank

Intermediate

side plank arm up — Advance

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Russian Twists

Sit on the floor with your knees bent and feet raised slightly off the floor.
Lean back slightly, keeping your back straight and core engaged.
Twist your torso from side to side, touching the floor on each side with your hands.
Beginner: Legs firmly on the floor.
Intermediate: Legs bent, knees not touching the floor.
Advanced: Legs straight, not touching the floor.

Beginner

Intermediate

Advanced

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Cossack Lunges

Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Shift your weight to one leg, bending that knee and keeping the other leg straight.
Lower your hips towards the floor until your front knee is bent at a 90-degree angle.
Push back up to the starting position and repeat on the other side.
Beginner: Take a 1-second break at each position.
Intermediate and Advanced: Continuous movement.

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Wipers

Lie on your back with your arms extended out to the sides at shoulder level.
Lift your legs straight up towards the ceiling.
Keeping your core engaged, lower your legs to one side, then the other, as if your legs are windshield wipers.
Beginner: Legs bent at the knees at 90 degrees.
Intermediate: Legs bent at the knees at 45 degrees.
Advanced: Keep legs straight.

Beginner

Intermediate

Advanced

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Plank Arm and Leg Raise

Start in a high plank position.
Simultaneously raise your right arm and left leg, keeping your core engaged and your body in a straight line.
Lower your arm and leg back down and repeat on the other side.
Beginner: Perform with knees on the floor.
Intermediate and Advanced: Start from a high plank position.

Beginner

Intermediate and Advanced

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High Plank

Starting position: Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Extend your legs: Step your feet back one at a time, extending your legs behind you until your body forms a straight line from your head to your heels.
Engage your core: Tighten your abdominal muscles, as if you're bracing for a punch. Imagine pulling your belly button towards your spine.
Maintain a straight line: Keep your back flat, avoiding any sagging or arching in your spine. Your body should form a straight line from your head to your heels.

High Plank

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Low Plank

Starting position: Begin by lying on your stomach with your forearms on the floor and your elbows aligned directly beneath your shoulders. Your hands can be flat on the floor or clasped together.
Engage your core: Tighten your abdominal muscles, as if you're bracing for a punch. Imagine pulling your belly button towards your spine.
Lift your body: Push through your forearms and toes to lift your body off the floor, creating a straight line from your head to your heels.
Maintain alignment: Keep your back flat, avoiding any sagging or arching in your spine. Your body should form a straight line from your head to your heels.

low plank

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Wall Sit

Find a wall: Stand with your back flat against a wall, feet shoulder-width apart and a couple of feet away from the wall.
Slide down: Slowly slide your back down the wall until your thighs are parallel to the floor, as if you're sitting in an invisible chair.
Adjust your position: Make sure your knees are directly above your ankles (not over your toes) and your back is flat against the wall.
Engage your core: Tighten your abdominal muscles to support your spine and maintain a stable position.

wall sit

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