Squat Thrust

squat thrust

Stand with feet together. Squat down and place your hands on the floor next to your feet.  In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.  Six Reps

Slow Pushups


Perform four pushups.  On the fifth pushup, lower halfway down and hold for four counts.  Push back up and repeat the series five more times.

Walking Lunge


Start at one end of the room and step forward with right leg about three or so feet.  Bend both knees to 90-degrees angles, lower body into a lunge (keep front knee behind the toe).  Bring the left foot forward and step into a lunch.  Alternate Legs, for eight reps.

Jumping Jacks

jumping jacks

Do 20 Jumping jacks, march in place for eight counts, then do 20 more.

Side lunge with Windmill Arms


Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot 16 Reps.

Chest Squeeze


Hold any type of ball in front of chest with both hands.  Press into the ball and hold fore eight counts.  Then keeping the pressure on the ball, slowly straighten elbows a little and take the ball out and in eight times.  Hold steady for eight more counts.