Exercise descriptions:
 

1) Squat: Click here for Example

• Stand with feet shoulder-width apart, toes out slightly.

• Arms crossed, hands on shoulders. Elbows up.

• Bend at the knees and hips, as if sitting down in a chair. Stop when knees reach a 90 degree bend.

• Ascend to starting position. Keep the chest proud.

 

2) Flag Pushups: Click here for Example

• Pushup position, hands slightly wider than shoulder-width.

• Bend elbows to 90 degrees keeping body completely rigid. Don't let the hips sag.

• As you come back up, turn your body sideways and point one of your arms skyward. At the top, your body viewed from the side resembles a "T".

• Bring your arm back down, rotating your body back to center. Immediately begin the descent of your next pushup.

• Alternate between sides

 

3) Burpee: Click here for Example

• Begin standing feet shoulder-width apart.

• Squat all the way down to the floor, placing your hands on the floor.

• Extend your legs behind you, shooting them back to get your body into pushup position.

• Perform a pushup.

• Bending your knees, bring your feet back underneath you so that you get back into squat position.

• Stand up, and at the top, hop into the air extending your arms and legs out (star jump).

• Upon landing, begin again from the squat.
   

4) Plank: Click here for Example

• Position your body in the starting position of a pushup, except place your forearms and elbows down on the floor.

• Maintain this position for time. Gently bring your knees down when you stop the exercise.

 

5) Trunk Rotations: Click here for Example

• Lie down on your back.

• Extend your arms out to act as a brace.

• Bring your legs up, bending them about 90 degrees at the knee.

• Keeping your knees together, rotate your hips and try to touch the outside of your knee to the floor. Get as close as you can making sure your shoulders stay glued to the floor.

• Alternate between both sides.
   

6) Split Squat: Click here for Example

• Stand in a lunge position: body up straight, one foot in front of the other about a body length apart, knees slightly bent, hands either on your hips or out to the sides for balance.

• Bend both knees, descending until your front knee reaches a 90 degree bend. Be sure not to allow the front knee to pass in front of your toes.

• Ascend to starting point.

• Perform all reps on one side before switching legs (e.g., 10 reps with right leg forward, 10 reps with left leg forward).