Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up. You should feel your heart rate increase and engage your entire body. If fatigued, modify by removing the jump or push-up.

Stand tall and alternate tapping your knees to your chest. Focus on maintaining a steady pace and feel your core engage. If needed, slow down the movement.

In a plank position, alternate bringing knees to your chest. You should feel your core working hard. Maintain a strong grip on the ground.

Step forward into a lunge, alternating legs. Keep your core tight and feel the stretch in your legs. Ensure your knee does not go past your toes.

Lying on your back, alternate bringing opposite elbow to knee. Engage your core and maintain a steady pace.

Jump while spreading your arms and legs. Feel your heart rate increase and maintain good form.

In plank position, reach one hand to touch the opposite foot. Keep your core tight and maintain balance.

Stand with feet shoulder-width apart and squat down, keeping your chest up. Engage your glutes and thighs.

Lying on your back, lift your legs and alternate kicking them. Engage your core throughout the movement.

Sit with legs lifted, twist your torso to touch the ground beside you. Keep your core engaged.