Description: Start with your feet shoulder-width apart, squat down as far as you can and place your hands on the ground at shoulder width as if you are about to do a push up. From here, kick your feet back into the push-up position in one fluid motion. Immediately lift your feet and shoot them back towards your hands, landing back in the starting position. Then, jump up as high as you can in a jump and land in the starting position. That is one repetition.
Muscles worked: Full Body.
Description: Begin with your hands and feet on the floor so your body is in an extended U-shape. Bring one knee up to your chest, then immediately switch legs, bringing your opposite leg up to your chest. Both feet should strike the ground on each repetition. Hands remain on the ground at all times.
Muscles worked: Lower Body/Cardio.
Description: Step up onto and object, then step back down from it. Perform as a normal step-up, however, with powerful force and explosive action.
Muscles worked: A higher step targets the hamstrings more and a lower step targets the quads more. Other muscles are glut max, calf complex.
Description: Start standing with feet shoulder width apart. Hold dumbbells at sides of body. This exercise involves three different movements. First, a lateral raise followed by a forward raise. For the third part, squat down, and perform shoulder protraction. Stand up straight again. That is considered one repetition.
Muscles worked: Deltoids, Rhomboids. Exercises stretching
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