Jump squats – 5 sets of 20 reps

  • Begin standing with your feet shoulder-width apart (hip-width apart for women)
  • Drop into a regular squat position with your core braced and your arms at your sides
  • When you reach the bottom of this movement, drive through your legs and jump explosively upward lifting both arms
  • Land in a controlled manner and return to a squat position for one rep

Scissor lunges – 5 sets of 15 reps per side

  • Begin standing with your feet hip-width apart
  • Clasp your hands behind your head and lunge forward with your left foot
  • Lower yourself until right knee almost touches the floor
  • Drive through your feet and explosively push yourself upward while simultaneously scissoring your legs in midair
  • Land with your right leg forward and lunge forward until your left foot is almost touches the floor for one rep

Skaters – 5 sets 15 reps each side

  • Begin in squat position
  • Jump sideways to the left and land on your left leg
  • Move your right leg behind your left ankle without letting it touch the floor
  • Reverse the direction of the movement and jump to the right side, landing on your right leg for one rep

Burpees with push-ups – 5 sets of 15 reps

  • Begin standing with your feet hip-width apart and both of your arms down by your sides
  • Lower your body down into a squat position
  • Once you’ve dropped down as low as you can, place both hands on the floor in front of your chest
  • Walk or jump your feet backward until you’re in a plank position
  • Bend your arms and lower yourself down to the floor
  • Push yourself back up to a plank position before jumping your feet in towards your hands and returning to a squat position for one rep

Tuck jumps – 5 sets of 15 reps

  • Begin standing on a flat and stable surface with a little bit of cushion
  • Your feet should be about hip-width apart
  • Drop down into a half squat position before driving through your legs and simultaneously bringing your knees as close to your chest as possible and swinging your arms upward
  • Land softly on the balls of your feet with a slight bend in your knees for one rep

Half Turkish get-ups – 5 sets of 10 reps per side

  • Grab a dumbbell with your right hand and cradle it as you lay back onto a mat, legs extended
  • While gripping the kettlebell tightly with a straight wrist, extend your right arm and slowly move your right heel towards your right glute
  • The left leg should be approximately 45 degrees away from your body and your left arm should be placed palm down and away from your body
  • While keeping your right arm straight, perform a sit-up
  • At the top of the sit-up position, use your planted foot to help push your hips upward
  • Move your extended leg back behind your body as you reach the kettlebell as high as possible
  • In a controlled manner reverse the movement to lower yourself back down to the starting position for one rep
  • Perform the designated amount of reps before repeating the movement on the opposite side