1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.

2. Pull one arm and the opposite leg off the ground by engaging your glutes, shoulders, core, and back. They should rise up 2-3 inches.

3. Ensure that your arms are also fully contracted.

4. Hold this position for 1-2 seconds.

5. Slowly lower your arm and leg back to the starting position. Repeat, using the other arm and opposite leg.

1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.

3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.

4. Repeat for the desired number of reps.

1. Start in high plank position, keeping your core engaged.

2. Jump your feet toward your hands, creating a squat position.

3. Jump from this position, arms in the air.

4. Land softly and return to plank position.

5. Repeat for desired number of reps.

6. To make the exercise harder, add a push-up when in the plank position or a jump squat when standing up.

7. To modify, step your legs toward your hands and stand up, removing the jumps.