• Stack your shoulders over your hips, engage your core, and gaze straight ahead, raising your arms so your biceps are next to your ears.

• Track your front knee over your ankle to protect your joints and knees tracking over your toes.

• Lunge as low as you can, staying upright. Push off your front foot to stand back up with straight legs. Keep hips square and upper back engaged. 

Option: Hold a weight above your head for more challenge.

Option: Add a half rep on the way up, so you go down, up half way, down, then all the way back up again.

• Keeping the weight on your front foot, drive your back knee up and in front of your body while bringing the opposite elbow towards that knee.
• Touch elbow to knee, pause, and return to the starting position.
• Use your abs and hips in this move. It comes from the core.

Option: Hold a weight in both hands

• It can be a good idea to use a mat or cushion under the knees

• Start in a kneeling position begin standing one leg at a time. Engage the core and exhale on the way up.

• Do all reps on one leg, then do the other side.

Option: Hold a weight at your chest.

• Start in push up position and jump your feet out to plank, then back in.
• Try to keep the core active and hit a solid plank without letting the hips drop.

Option: Jump in, then jump up from squat position towards the sky to add more challenge for the legs

• Stack your shoulders over your hips, engage your core, and gaze straight ahead, raising your arms so your biceps are next to your ears.

• Track your front knee over your ankle to protect your joints and knees tracking over your toes.

• Lunge as low as you can, staying upright. Push off your front foot to stand back up with straight legs. Keep hips square and upper back engaged. 

Option: Hold a weight above your head for more challenge.

Option: Add a half rep on the way up, so you go down, up half way, down, then all the way back up again.

• Throw a jab by extending your front arm, rotating your hand so the palm faces down when it's fully extended, keeping the fist at eye-level, then quickly returning back to start.

Hold a light hand weight (1-2lbs) as you box

Run on the spot lifting the knee up high. As you run push the arms up and down.

Squeeze elbows into the waist and keep the core switched on.

Option: Increase the time to 60s

• Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

• Bend your elbows and lower your chest to the floor.

• Push through the palms of your hands to straighten your arms. This is 1 rep.

• Exhale as you push up. 

Place feet on a raised surface for more challenge

Raise your hands on to a higher surface, such as a sofa, or wall, or drop to your knees.

 Getting a full range of motion, with the chest to the ground is the key!

• Start in a prone plank position, resting on your forearms with your body forming a straight line from shoulders to feet.
• Then push up from the ground, one arm at a time, into the elevated press-up position, all while maintaining your rigid plank form.
• Lead with one arm first for the whole set, then switch to the other side.
• If you need options, see the Beginner section.

Increase the time to 45s

Do as many as possible before dropping your knees to make it easier, keeping the core engaged.

• 1) Stand with feet shoulder width apart and knees slightly bent.

  2) Make two fists and hold arms next to side with elbows bent.

  3) Punch the right fist in an upward motions, stopping firmly at chin level.

  4) Switch to left fist.

  5) Continue to switch right and left until you are at a fast, rhythmic pace, always stopping at chin level as if you are punching a target.

Add a very light weight, or increase time to 60s

• Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45 degree angle.
• Bend knees and lower your torso, keeping your back straight and abs tight.
• Squeeze your glutes and come to standing position.
• Keep the elbows lifted to chest height as you stir

Increase time to 60s

• Start with hands wide on the floor and feet together.
• Imagine hopping over a low bench or use a yoga mat.
• Lead with your hips and keep the weight in your arms.

Jump over a raised object, like a bench or increase time to 60s