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.

1. Start in high plank position, with a dumbbell in each hand, keeping your core engaged. 2. Jump your feet toward your hands, creating a squat position, keeping dumbbells on the floor.

3. Jump from this position, press dumbbells upward so the top of the movement has your arms in the air.

4. Land softly and return to the starting 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.

1. Lie on your back with your knees bent and feet resting flat on the ground hip-width apart.

2. Place your hands behind your head so that your thumbs are behind your ears.

3. Hold your elbows out to the sides and slightly tilted inward.

4. Slightly tilt your chin down, leaving a few inches of space between your chin and your chest.

5. Gently pull your abdominals inward.

6. Curl up and forward so that your head, neck, and shoulder blades lift off the ground.

7. Hold for a second at the top of the movement and then slowly lower yourself back down.

1. Lie on your back with your knees bent and feet flat on the ground. Hold one dumbbell with both hands.

2. Engage your core and lift your head, neck, and shoulders off the ground to perform a crunch. At the same time, press the dumbbells up and overhead until your arms are straight.

3. Hold the position for a moment before lowering your head, neck, and shoulders back down to the ground while simultaneously lowering the dumbbells back to the starting position.

4. Repeat the movement for the desired number of repetitions, focusing on maintaining control and stability throughout the exercise.

1. Begin in a standing position with your feet shoulder-width apart and a dumbbell in each hand at your sides. Keep your back straight, chest up, and engage your core muscles.

2. Next, perform a clean by bending your knees and lowering the dumbbells to the floor, then quickly stand up, bringing the dumbbells up to your shoulders. This movement should be explosive and powerful.

3. Once the dumbbells are at shoulder height, press them overhead, extending your arms fully.

4. Lower the dumbbells back down to your shoulders, then carefully lower them back to the starting position.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward.

2. Take a big step back with your left foot, lowering your body until your left knee almost touches the ground and your right thigh is parallel to the floor. As you lower down, press the dumbbells up overhead, extending your arms fully.

3. Push through your right foot to stand up, lowering the dumbbells back down to shoulder height.

4. Perform the desired number of repetitions before switching legs.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand with arms extended towards the floor. Lift your left foot slightly off the ground and shift your weight onto your right foot.

2. Slowly hinge forward at the hips, extending your left leg straight behind you while simultaneously lowering the dumbbells towards the floor.

3. Once your torso and left leg are parallel to the ground, pull the dumbbells up towards your chest, keeping your elbows close to your body. Focus on squeezing your shoulder blades together to engage your back muscles.

4. Lower the dumbbells back towards the ground, and then use your glutes and hamstrings to raise your body back up to a standing position, bringing your left leg back to its starting position.

5. Complete the desired number of repetitions before switching legs.

1. Lie on your back with your legs straight and hold a dumbbell in one hand with your arm fully extended towards the ceiling.

2. Use your other hand to prop yourself up onto your elbow.

3. Push-up onto your hand and lift your hips off the ground, coming into a half-kneeling position with the dumbbell still extended overhead.

4. Stand up fully, still holding the dumbbell overhead, and then reverse the movements to come back down to the starting position.

1. Stand between two dumbbells. Bend at the knees and hips, keeping your back straight, and grip the handles of the weights.

2. Push through your heels to stand up straight, lifting the weights off the ground. Ensure your shoulders are back, chest is up, and your core is engaged.

3. Begin walking at a steady pace, maintaining an upright posture and ensuring the weights do not swing. Keep the core tight and shoulders engaged, walking for a set distance or time before carefully setting the weights back down.

1. Start by standing with your feet shoulder-width apart and holding a single dumbbell with both hands, at chest-level.

2. Keeping your back straight, hinge forward at the hips, pushing your glutes back and lowering your torso until it’s almost parallel to the ground.

3. Pause for a moment, then return to the starting position by squeezing your glutes and pushing your hips forward.

1. Begin by standing tall with your feet hip-width apart.

2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.

3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.

4. Continue alternating legs and arms, moving at a quick pace.

1. Bend at the knees.

2. Jump in the air as high as you can!

3. Land softly on your feet.

4. Repeat.

1. Begin standing with your feet together and your arms at your sides.

2. In one motion, jump both feet out to the sides and simultaneously raise both arms overhead.

3. Return to the starting position by jumping your feet back together and lowering your arms to your sides.

1. Start in a plank position with your hands directly under your shoulders and your body in a straight line.

2. Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest while simultaneously extending your right leg back.

3. Continue alternating legs at a quick pace, as if you’re running in place.

4. Aim for a quick pace and keep your core engaged throughout the exercise.

1. Stand with your feet about shoulder-width apart.

2. Lift one foot off the ground by bending at the knee and repeat the motion with alternating legs.

1. Start in a side plank position, with your elbow directly beneath your shoulder and your feet stacked on top of each other.

2. Hold the dumbbell in your top hand with your arm extended upward, perpendicular to your body.

3. Rotate your arm and the weight down and under your body, reaching towards the wall behind you.

4. Slowly rotate your arm and weight back up to the starting position.

1. Stand with your feet shoulder-width apart and toes pointed slightly outwards.

2. Lower your hips down and back as if you were sitting on a chair.

3. Keep your weight in your heels and your chest up as you lower down.

4. Push through your heels to return to the starting position.

1. Stand with your feet shoulder-width apart, and lower yourself into a quarter-squat position, keeping your back straight and your weight in your heels.

2. From the quarter-squat position, explosively jump up as high as you can, extending your arms above your head.

3. Land softly on the balls of your feet, with your knees slightly bent to absorb the impact.

4. Reset yourself in the starting position and repeat the exercise for the desired number of repetitions.