Jump Lunge- Stand straight up, with your feet shoulder-width apart, but with one stationed about a foot and a half in front of the other. Your back leg should stand directly under your body, and your forward knee should sit at a ninety degree angle. Hold your arms straight out in front of you. Jump up off the ground slightly, and quickly switch the position of your feet in mid-air. Keep your torso straight, now and throughout the exercise. Land in the mirror-image of your original position – your forward leg bent at ninety degrees at the knee and hip, and your back leg directly underneath your body. Bend your knees to absorb the impact – but keep your feet and knees facing straight forward. Jump back off the ground, switching your feet to your original position.
Mountain Climber- Stand with your arms by your sides, feet together. Bend down and put your hands shoulder width apart on the floor. Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward. Rest on the balls of your feet while bringing one leg (for this example we’ll say left leg) forward to your chest and back to its original position. Keep the right leg tucked during the forward and back movement of the left leg. Check to be sure your bent leg and hands carry the weight of your body and that you hold your head up during the back and forth leg movements. Repeat the motion described in Step 4 rapidly, alternating one leg forward and one leg back. This movement mimics the “climbing of a mountain.”
Bent Over Rows- Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward.
Straight (Stiff) Leg Dead Lift- Stand with shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position. With knees straight, lower bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded.
Military Push Up- Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
Modified Push Up- Place your hands and knees on the floor. Keeping your gluts and abs tight, your back should be in one diagonal line with your head and neck, and your feet should be lifted from the floor. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
Squat Jumps- Stand up straight with your feet shoulder-width apart, toes pointing straight forward. Bring your arms loosely to your sides. Squat down by bending your knees and reaching your hips back as if to sit down in a chair behind you. Throw your arms up in the air and jump as high as you can. Land softly in the same spot you jumped from. Bend your knees as you land so as not to hurt your knee joints. Drop your arms as you land. Hold the landed position with knees slightly bent for two seconds. This gives your ankle muscles and core time to stabilize.