1) 10 Lunges (each side x3)
Form:Keep your knees aligned, front of the knee over your shoe and back of the knee pointing down. Make sure you aren’t leaning too far forward or back or rounding your spine. Keep your knees, hips and shoulders all facing in same direction (forward)
2) 10 push-ups (x3)
Form: Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
3) 10 Squats (x3)
Form: Start with your hips back, and not by bending your knees. Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall. As you squat down, focus on keeping your knees in line with your feet.
4) 10 Sit-ups (x3)
Form: Lie on your back with your knees bent and you feet flat on the floor. Place your finger tips behind your ears. Pull your shoulder blades back so your elbows are out to the side. Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
5) Jumping Jacks (x3)
Form: Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline.
6) 60 Second Wall Sit (x3)
Form: Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 90 degree angles.
7) 30 Second Plank (x3)
Form: Start by getting into a push up position. Bend your elbows and rest your weight onto your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the designated time.
8) 20 Calf Raises (x3)
Form: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet.
9) 10 Tricep Drips (x3)
Form: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
10) 5 Burpees (x3)
Form: Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up (your chest should touch the floor.) Push up to return to plank position. Jump the feet back in toward the hands. Explosively jump into the air, reaching your arms straight overhead.