>Start: plank position >Raise one knee up, bent towards your chest >Jump and switch legs while you're still in the air
Reps: Repeat for 1 min.
>Start: Hinge position >Feet shoulder width apart >Arms relaxed at sides >Bend forward at hips (keep spine straight) >Extend both arms as far back behind you as you can >Hold for a beat >Return to start
Target: Cardio + arms + back + shoulders Reps: Jump for 1-3 mins as fast as you can without getting sloppy
Tips: Add wrist weights or use a weighted rope to up the burn!
Hammer Grip Row
Target: back muscles Reps: 1 min; slowly and controlled Tips: You can perform this while standing, on a bench or lying on an exercise ball
>Start: arm straight out >Row by pulling weight up to your ribs >Squeeze shoulder blades as hard as you can and actively open the chest
Compass Jumping Jacks
Target: shoulders Reps: 1-2 min
>Stand with feet together, arms in front w/ closed fists, tops of your hands facing forward, forearms together and elbows pointed toward the ground >Jump feet out & rotating arms as you punch >Jump back to start