Isometric rows with a band – 2 sets, 30 seconds each

  • Place a resistance band under both feet
  • Stand with your feet approximately hip-width apart
  • Hold each end of the band with your arms extended
  • Slightly bend your legs and lean forward while keeping your back straight
  • In one swift and fluid movement, pull your elbows upward to create tension in the band
  • Pause briefly at the top of this movement before extending your arms and releasing the tension in the band

Banded rows – 2 sets of 8 to 10 reps

  • Stand facing a stable pole or railing
  • Loop an exercise band around the pole and grip each end firmly with both hands
  • Step back until the band is taught and position your feet shoulder-width apart with your knees slightly bent
  • Bent your arms and pull the band towards your midsection until your elbows are bent 90 degrees
  • Pause briefly before straightening your arms and releasing the band back to the starting position for one rep

Copenhagen plank with leg raises – 2 sets of 8 to 10 reps

  • Begin in a side plank position with your left forearm on the floor and your left elbow stacked directly below your shoulder
  • Lift your hips upward, extend your legs and place the inside of your left foot on the end of a stable bench
  • Rest your right foot on the ground
  • Slowly lift your right foot upward until it touches the bench
  • Pause briefly before lowering your right foot back to the ground for one rep
  • Complete the designated amount of reps before repeating the exercise on the opposite side

Jump squats – 2 sets of 8 to 10 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

Incline push-ups – 2 sets of 8 to 10 reps

  • Begin by placing your hands on the edge of a stable bench or box slightly wider than shoulder-width apart
  • Keep your arms straight, but be sure not to lock your elbows
  • Extend your legs and align your feet so that your body forms a straight line from your head to your toes
  • Bend your elbows to slowly lower your chest to the edge of the bench
  • Once your chest is a few inches away from the bench, press through your hands and push your body away from the bench for one rep

Supermans – 2 sets of 8 to 10 reps

  • Begin laying facedown with your arms extended in front of your body and your legs extended behind you
  • In one movement, squeeze your glutes together, point your toes and raise your legs while reaching your arms upward and bringing your chest off the floor
  • Hold for a few breaths before slowly returning your limbs to the starting position for one rep

Burpees with optional push-up – 2 sets, as many reps as possible (AMRAP)

  • Begin standing with your feet hip-width apart with 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
  • Push through your legs to propel yourself upward into a jump with your arms reaching overhead
  • Land with your feet hip-width apart for one rep
  • To decrease the intensity of this movement, skip the push-up and instead simply jump your legs right back into a low squat position