Plank Jumps- 10x
Squat Jumps- 10x
Push-Ups- Start in a tall plank position with your hands shoulder width apart. Spread your fingers and grip the floor. As you bend your elbows and lower your body down towards the ground, maintain the integrity of your plank. Elbows should be at a 45 degree angle to your body. On an exhale, push the floor away and return to your starting position.
Plank Jumps- From a tall plank position, jump your feet in towards your hands. Allow your hips to come up. Jump your feet back into your starting plank position to complete the movement. Be careful not to let your back dip when you are in plank.
Squat- Stand with your legs hip width apart. Maintaining core integrity and a proud chest, hinge through your hips and knees to sit back. Control your descent and avoid letting your knees cave in. Powerfully press your feet into the floor, drive your hips forward and straighten the legs to stand up.
Squat Jump- Perform a squat as instructed above, but add an explosive jump off the ground as you stand up. Land softly and with control, immediately dropping into your next squat.
Burpee- Put all the movements together. Squat down. Place your hands on the ground directly in front of you. Jump out into a plank. Perform a push-up. Jump your feet back in towards your hands, and bring your torso up so that you are sitting at the bottom of a squat. Explode up in a squat jump to complete the burpee.