Start by bouncing from side to side, do a single leg lift two times and a double leg lift (lifting the same leg 2 times quickly) once, and continue to repeat. Standing straight, twist one heel and then the other, moving your knees toward the inside. Add your arms, and push forward as if rowing.
Measure out a 10-meter area and mark at 5-meter increments (three lines). Sprint 5 meters to the right; touch Line 3 with your right hand. Turn and sprint back 10 meters and touch Line 2. Finally, sprint back through the starting line (Line 1) in the middle.
Stand with your feet close together and your hands behind your head. Now step back with one foot stretched out behind you and crouch. While doing so, twist your upper body in the direction of the crouching leg. Return your body to the standing position, and repeat.
Position yourself on all fours. Bend one leg and raise it slightly on the floor. Contract your glut (butt) muscles and raise your bent leg into the air until the sole of your foot points at the ceiling. Pause, then slowly lower back to the start position. Repeat for allotted time, then switch to the other leg.
Lie at on the floor with your lower back pressed to the ground. With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly at first, go through a bicycle pedal motion, alternately touching your elbows to the opposite knees as you twist back and forth.
Begin to jog on the spot. Lift your legs high enough so that your feet touch your bottom.
In a squat position with your feet together, jump and land with your feet wider than shoulder width. Jump back, and repeat.
Lay on your side and place your legs on top of each other. Position your elbow under your shoulder. Rasie your upper body off the fllor, supported by your elbow. Raise your upper leg, pause, and lower it. Repeat a number of times, then turn over and do the same on the other side.
Lie on your back wuth your hands clasped behind your head. Lift your legs and shoulders off the floor. Raise one foot higher than the other, and the switch. Continue to repeat.
In a push-up position, keep your body as straight as possible for the time allotted.
In a stationary position, crouch down, placing your elbows in between your knees, palms on the floor. Add pressure to your elbows by squeezing your thighs together. Move your bottom up, then down.
Sit up, put your hands on top of your knees and then lean back until your arms are straight. Cross your arms in front of you (each hand holding an elbow) and start twisting from side to side.
Stand and raise your arms in front of you with your palms facing down. Alternately, lift each knee towards your palms.
Choose a hill approximately 100 meters long. Run from the bottom to the top at maximum capacity, using your arms to increase momentum. Walk slowly back down the hill to recover, and then repeat. NOTE: If no hills are available, do RUNNING X'S instead.
Standing with your feet shoulder width apart, crouch to place your right hand on the ground. Your left hand should be outstretched behind you. Switch arms, and repeat. After gaining pro ciency, increase your speed.
Stand, then bend forward, placing both palms on the ground. Gradually walk your hands forward to a push-up position. Pause, and then walk your hands back and stand up.
Laying on your back, lift your legs and feet straight up in a 90-degree angle then return to the ground. Repeat.
Lie on your back with your knees bent and your hands behind your ears. Raise your feet just a few inches off the floor and hold them there. Raise your torso up, then lower it back to the floor, keeping your feet suspended throughout the movement. Repeat.
Run from side to side, having your outside leg cross over your inside leg ONCE before changing direction.
Place your hands on the floor, slightly wider than shoulder width. On your forefeet, position one leg forward, bent under your body, and extend the other leg back. Alternate leg positions extending your forward leg back and pulling your rear leg forward, and vice versa.
Stand with your feet shoulder width apart and, using your hands, hold yourself steady against a pole. Now begin to swing each foot, one at a time, diagonally across the other.
Lying on your back, bring your right foot to rest over your right knee. Using your hands, bring both legs towards your chest. Make sure that your right hand is behind your right knee, and your left hand under your left thigh.
Start in a push-up position with your hands under your shoulders. Bend your elbows and lower your body down towards the floor. Push your arms back up and jump with your feet towards your hands, landing in a “frog” position. Jump back into a push-up position and repeat.
Lie on your back with your palms behind your head. Lift your feet o the ground. Lift your shoulders while bringing your knees up into your mid-section and rolling your hips and thighs up toward your chest. Return back to the starting position. Repeat.
Sitting on a bench or chair, slide your bottom o the bench. With elbows shoulder width apart, use your arms to lift yourself up and down in a push-up motion (chest facing up).
Start by bouncing and crisscrossing your feet (one leg in front and then same leg behind). Slow down, then speed up. Turn around while continuing the motion, then turn the other way. Switch to the running man. Then do the “party machine”.