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Start in standing position, drop into a squat with hands on the ground, kick feet back to a plank position, return to squat then jump up.

Start in plank position, alternately drive knees towards chest in a running motion while maintaining a strong core.

Begin in a plank position, bend elbows to lower body to the ground while keeping back straight, push back up to plank.

Start in a squat position, explode up into a jump, and then land back into squat position.

Step forward with one leg into a lunge, lower hips until both knees are bent at 90-degree angles, push back to start.

Lie face down, elbows beneath shoulders, rise onto toes and forearms to form a straight line from head to heels.

Run in place while lifting knees as high as possible, pumping arms to maintain balance and rhythm.

Sit on the ground, lean back at a slight angle, lift feet if able, twist torso side to side while holding weight (optional).

Stand in front of a sturdy box, jump onto the box with both feet, stand up straight, then step back down.

Lie on your back, knees bent, feet anchored, lift torso up towards knees, then lower back down.

Hang from a bar with hands slightly wider than shoulder-width, pull body up until chin is over the bar, lower back down.

Lean back against a wall, slide down until knees are at 90-degree angles, hold the position.

Place hands on a bench or stable surface behind you, lower your body by bending elbows, push back up.

Lie on your back, hands beneath hips for support, lift legs straight up, then lower them without touching the floor.

Start in a standing position, drop into a squat with hands placed on the ground, kick feet back to plank position, then return to squat and stand up.

Start in a standing position, jump up while bringing knees to chest, land softly and repeat.

Lie on your back, hands behind head, bring knees towards chest, and alternately extend one leg while twisting to bring opposite elbow to opposite knee.

Stand with feet shoulder-width apart, hold a kettlebell with both hands, bend knees slightly, hinge at hips to swing the kettlebell between legs, then to chest level.

Get onto all fours with knees just off the ground, crawl forward by moving the opposite hand and foot in unison.

Stand with arms extended to the sides at shoulder height, make small circles with arms, gradually increase size.

Face a bench or platform, place one foot on it, step up to bring both feet onto the bench, step back down and repeat.

Lie face down, arms extended forward, simultaneously lift arms, legs, and chest off the ground, hold, then release.

Lie on your back, legs extended, hands under hips, alternately lift each leg off the ground with a scissor-like motion.

Lie on your side, feet stacked, prop the body up on one elbow with the forearm perpendicular to body, lift hips to create a straight line.