Do each exercise one at a time until each has been completed four times.
 Start with a split lunge.
 Back leg should almost touch the floor.
 Push up with your front leg.
 Shift your weight forward and kick up with your back leg squeezing your glutes.
 Perform 10–12 per leg.
Tip: Focus on pushing through the front heel and squeezing the glute at the top.
 Sit at the end of any stable surface.
 Grab the edge and suspend both arms behind you.
 Extend both legs straight out in front of you.
 Elevate one leg to a 45-degree angle.
 The leg on the ground should still be straight.
 Bend your arms and slower your body to the ground until your elbows are at 90 degrees.
 Push down with your arms back up to the starting position.
 Complete 10 dips, then switch legs.
Tip: Resist straightening your arms at the top and make sure they are only slightly bent.
 Start in Plank position. Reach your right hand back to touch your left foot, while lifting the hips.
 Return to plank position.
 Repeat on opposite side.
 Perform 10 oblique crunches on each side.
Tip: Hold the crunch for two seconds to fully engage the obliques.
 Drop down into a squat position with hands on the floor in front of you.
 Kick your feet back and lower yourself to a push-up position.
 Jump your feet back to the squat position while pushing up with your arms.
 Stop half way to the top in a squat position.
 Jump to the top and land back in the squat position.
Tip: When returning to the squat position from the jump, shift your weight to your heels.