1. Begin with your feet just outside shoulder width apart and toes pointed slightly outward at 45 degrees.
2. Begin to squat down ensuring to stay back on your heals and one at 90 degrees, explode through your heels and press off the balls of your feet to where they come off of the ground a bit, and return back to the ground with bent knees and a soft landing, where you will then repeat these steps for the designated amount of reps.

Substitutions / Variations:

Hands Behind Head Squat | Suitcase Overhead Squat

1. Starting out in the bridge position keeping your back flat, begin by raising one hand off the ground and reach underneath your body through to the other side.
2. Bring your hand back to the starting position where you will repeat with the opposite hand.

Substitutions / Variations:

Bridge Knee Cross | Bridge Twist | Star Plank

1. Begin in a standing position with arms at your sides and step backwards with your foot so that when you lunge down, your front knee is directly over your foot and not past your toes.
2. From here, push through your heal and bring your back foot to the starting position where you will repeat on the other side.
3. Repeat for the designated amount of reps

Substitutions / Variations:

Curtsy Lunge | Lateral Lunge

1. Starting out in the bridge position keeping your back flat, begin by raising one hand off the ground and reach underneath your body through to the other side.
2. Bring your hand back to the starting position where you will repeat with the opposite hand.

1. Begin in a standing position. Reach one leg over (laterally) and lean over, lunging to the side
2. Feel the stretch as you lunge down and then push yourself back to the starting position and do it again on the other side
3. Repeat for the designated amount of reps

1. Begin in a standing position. Reach one leg behind your other leg, touching your toes to the floor and using your other leg to squat down.
2. Push yourself up back to the starting position again and repeat on the other side
3. Repeat for the designated amount of reps

1. Begin with one leg behind you up on a stable, flat surface such as a chair or a bench.
2. While keeping your balance, begin to lunge keeping the weight in the heel of your front foot and come down to about a 90 degree angle.
3. Begin to press back up pushing through your heel until you are back at the starting position where you will repeat for the designated amount of reps.

Substitutions / Variations:

Curtsy Lunge | Suitcase Jumping Lunges

1. Beginning in the pushup position, we will go down until your elbows are at a 90-degree angle and perform the last half of the pushup in the bottom portion of the movement only.
2. This will help keep constant tension on your chest for a great pushup variation.

Substitutions / Variations:

Static Pushup | Staggered Pushup

1. Beginning in the pushup position, you will begin by initiating a normal pushup
2. And when at the top of the movement after each rep, you will push your upper body backwards into the pike position
3. And then return back to the starting position of the pushup before repeating.

Substitutions / Variations:

One Legged Pushup | Staggered Pushup