Stand with feet shoulder-width apart. Slowly bend into a crouching position and jump forward, landing softly on the balls of your feet. Take a moment to stabilize, then jump again. Repeat 15 times.
Lie on your left side with feet extended, right foot stacked on top of the left. Bend your left elbow and place it directly beneath your left shoulder. Engaging abdominal muscles, lift your hips and knees off the mat. Hold as long as possible, then gently lower. Switch and repeat on opposite side. Modified version: bend lower knee.
Sit with your legs in a diamond shape, the soles of your feet together. Sit up nice and tall with abs engaged. Push knees towards the floor and hold, but do not bounce. Hold the stretch for 30-60 seconds.
Get into a push up position with hands below shoulders and feet extended out. Tighten abs and bring shoulders down and back. Bring left foot up towards hips, then jump to switch legs. Continue jumping and switching legs while keeping spine and core stabilized.
Standing with feet hip-width apart, step out to the side with your right foot. Keep left leg straight and bend into a lunge in the right leg. Push through the right foot and back into a standing position. Make sure left leg stays straight and right knee doesn’t extend past toes. Complete all repetitions on the right before switching to the left leg.
Stand tall with feet shoulder-width apart. Tighten your core and bring shoulder blades down and back. Extend arms straight out to the sides. Make small forward circles with your arms keeping them nice and straight. Circles should be small and fast. Do 60 repetitions going forward, then reverse and do 60 repetitions going backwards. You should feel this exercise in your shoulder muscles.
From a standing position with feet hip-width apart, step forward into a lunge. Keeping core tight and hands on hips, lower until back knee is an inch or two off the ground. Make sure front leg is at a 90 degree angle and the front knee doesn’t extend past the toes. Push back up to a standing position, keeping the front leg in the air, balancing on the back leg.…