Take a typical lunge step. While in lower position, rotate trunk toward the lead leg. Reach back behind with the same arm. Return to neutral, step up and repeat on the other side.

Stand tall, bend over at waist and place hands on the ground in front of feet. Slowly walk hands forward on the ground while keeping legs as straight as possible until you end up in plank position. Then slowly step feet forward in small steps until feet reach hands. Stand up and repeat process.

On hands and knees. Keep core tight and back as flat as possible. Raise leg out to side as far as it will go while trying to keep back and hips flat then return leg to starting position.

On hands and knees. Keep core tight and back as fl at as possible. Raise leg straight back while keeping knee bent. Return leg back to starting position.

Start on hands and knees. Lift straightened leg behind. Move the straight leg to the side while trying to maintain the straight leg, then return leg back to the rear position. Continue to move the straight leg from back to side without putting leg down.

Lay on your stomach, arms out in front of you. Arch both of your arms and legs up at the same time hold for a 2 count.

Lay on back, rock legs over head, then rock forward laying one leg out straight in front, while the other leg is bent creating a figure 4. Reach forward and touch extended foot, then rock backwards with feet over head again and repeat for the other leg.

On hands and knees. Lift arm and opposite leg straight out creating a flat plank. Hold for 2 count, then return to starting position. Repeat on remaining arm and leg.

Start standing with legs shoulder width apart. Squat down and touch fingers to the ground. Lift one arm above head, then lift the other above head. Stand up from squat.

Standing hook band around pole, door, hook on wall or any prepared area around chest height. Grab handles and pull arms back just under shoulder height. Create small oscillations of back and forth motions very quickly.

Standing hook band around pole, door, hook on wall or any prepared area around chest height. Grab handles and pulls arms back to sides of hips, palms facing forward. While holding arms back slowly lift arm away from body around and up till arms are above head. The key is to maintain arms back as much as possible throughout range, then slowly return arms down in the same arc back to sides. Repeat.

Lay on back in crunch position, pick head up, lean side to side, touch finger tips to heels or sides of feet. Touch one foot then the other foot = 1 rep.

Method 1: Thera-band: Put band around ankles and side step, focus on lifting leg out before placing it down.

Method 2: Rubber tubing: Stand on tubing hold both ends to create tension, and side step. Do not let foot drag on ground as this will strip the tubing and bust it very quickly.

Use card-body, bench or platform of a safe attainable height. Squat low, and jump onto the card-body, step down.

Method 1: Use a cable machine, hook up the rope, or 2 single soft handles. Kneel on the ground, hold the handles next to head and crunch down. Focus on pulling ribs down to your pelvis.

Method 2: Hang thick tubing over a bar and grab each end. Kneel on the ground, hold the handles next to head and crunch down. Focus on pulling ribs down to your pelvis.

Place one hand on bench, get a stable foot base. Grab weight and pull the weight from the floor to your side. Focus on not letting your trunk move up and down.

Pick weight up off the floor. Stay steady controlled and keep your back as fl at and straight as possible.

Lay on back, place heels up on a card-body or bench. Pick butt up off the floor leaving your body straight and stiff like a board. Keep toes pointing straight up in the air.

Several machines do this. If no machine is available, find a way to brace feet or ankles in a way that allows you to bend over and arch up using your back and glute muscles.

Typical lunge. Can hold weights. If no weights are used, then give an extended pause at the top, with leg held high.

Start in lunge position, kneel down and jump up in the air, switching feet and landing. Repeat switching back and forth.

Plank on elbows, do not let butt sag.

Grab a weight. Keep arms fairly straight and lift weight above head.

Use the pull down bar, or use two single handles and pull arms down mimicking a pullup.

Grab two dumbbells and do a push up holding them. At the top of the push up, balance body and pick up one of the dumbbells in a rowing motion. Do another push up and row the other side. One side then the other side =1 rep.

Lay on back, with legs and knees at 90 degree's. Pull knees into chest, lifting pelvis/butt off the floor. Try not to swing or create momentum.

Lay face down on an incline bench, grab two weights, and pull arms back, keeping arms as straight as possible. Try not to swing or create momentum.

Many variations to this. Grab two handles and pull to your chest. Cable machine, TRX, or grab a bar bend over slightly and pull to chest.

Single or double arms. Use weight that you do not have to swing. Keep arms straight. Try to keep shoulders down as much as possible.

Lay on side, on elbow, and plank body straight. Focus on keeping hips forward and chest out.

Many variations. Dumbbells, barbell or front squats.

Deep squat and jump up high. When landing try to land quiet, and absorb the force. Create a rhythm and try not to rest.

Grab bar, stand up tall. Keep legs straight, and back tight, bend over at waist and let weight hang, then return to standing position. It is important to keep back as straight as possible. Use appropriate weight.

A cardio based interval exercise. 20 sec. sprint, 10 sec. rest = 1 set. This can be done on a treadmill, a bike, or just running.