List of Exercises

Burpees

Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air. All burpees are done with a push up, unless otherwise stated. If it doesn’t say, it comes with one.

Burpee with Tuck Jump – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and then jump up with an explosive jump as high as you can, bring knees up to your chest and touch tucked knees at highest point of jump.

One Leg Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump back on one leg into plank position, with other leg elevated do a push up, jump supporting leg back in and jump up in the air. Alternate legs for each rep.

Knee Tuck Burpee – There is no push up with this one. Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do 2 knee tucks, one with each knee, then jump legs back in and jump up in the air.

Crossed Leg Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, cross right leg over left at ankle and do a push up, then uncross leg and cross left leg over right ankle and do another push up. Then jump legs in and then jump up in the air.

Side Burpees – Squat down and put hands together on ground in diamond position a little off to one side, then jump both legs out sideways in the other direction, push up then jump legs in and jump up, alternate sides for each rep.

2 Dip Side Burpees, without Push up – Squat down and put hands together on ground in diamond position a little off to one side, then jump both legs out sideways in the other direction, go into side plank and put top hand behind head and then do 2 dips, bringing hips down towards ground and back up twice, bring hand back down to ground and jump your legs back in and jump up. This is one rep. For the next rep jump out to the other side and do dips on opposite side. Alternate sides for each rep.

Reptile Push Up Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a reptile push up. That is, as you start to lower to do push up one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to plank. Then jump legs back in and jump up in the air.

Reptile Knee Tuck Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then do a reptile knee tuck on one side bending knee and bringing leg out to side with knee towards elbow, then bring leg back to plank and repeat on the other side, then jump legs back in and jump up in the air.

Hop Over One Leg Reptile Push Up Burpees – Standing with feet hip width apart, lift one foot off ground, squat down and place hands on ground in front of you, jump your one standing leg back into plank position, keeping other leg off the ground do a reptile push up. That is, as you start to lower to do push up one leg is brought out and up to side, bending knee and bringing it toward elbow with leg held up off the ground, as you come up from push up, bring leg back but not touching ground and jump the one supporting leg back in. Then jump to the side in the direction of the lifted leg, landing on the leg that had been off the ground. This time raise the leg on the other side and repeat movements with the other leg raised. After this burpee, jump back to start position and continue doing burpees in this manner, alternating sides for each rep

T Push up Burpee – Squat and Jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, return to push up position, jump feet in and jump up.

Hop over Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up and sideways to the left (or right) and then do another burpee in the same manner. For next one jump back to start position and continue doing burpees jumping to alternate sides for each rep.

Hop Over T Push up Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then pivot body into side plank position with top arm stretched out towards ceiling in straight line. Bring arm down and come back to high plank position, jump legs back in and jump up and sideways to the left (or right) and then repeat doing a burpee in the same manner and this time jumping back to start position and continue doing burpees in this manner jumping to alternate sides for each rep.

Supergirl Burpees – (aka Superman Burpee) Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, then extend one arm straight out in front of you while at the same time lifting and extending opposite side leg out straight behind. Hold this position for a second or two and then release coming back into plank position, jump legs back in and jump up in the air.

T Push up Burpee with Side Elbow to Knee Tuck and Tuck Jump – Squat and Jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, then bend elbow, placing hand behind head and crunch elbow down towards bottom knee as it bends and comes up to meet upper elbow. After crunch return leg back to position and arm back reaching towards ceiling, then lower arm and come back to plank. Then jump legs back in and then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.

Squatting Burpees – Stand with legs hip width apart and squat down, then come up and squat again, come up and squat a third time and this time in the squat reach over and place hands on floor in front of you, jump back to plank, do a push up and then jump legs back in and jump up in the air.

2 Side Lunge Burpees exercise – Stand, squat down, hands on floor and jump back to plank, do a push up and jump legs in, come up to standing. From standing position, step your right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. Then step out with the left leg to the left and do a lunge with this leg in the same manner and then come back to your start position. This is one rep.

Commando Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then lay down with body on ground so stomach touches floor and then place hands under shoulders and use your arms to lift yourself up and do a knee tuck with one leg, lie flat on the ground again and in the same manner lift yourself up and do a knee tuck with the other leg, lay back down quickly and then lift your torso up with arms, jump legs in and then jump up in the air.

180 Degree Burpee  – Standing with feet hip width apart, squat down and place hands on the ground in front of you, jump legs back into plank position, do a push up, then jump legs back in and jump up turning 180 degrees. Now from this position, facing the opposite direction, do another burpee in the same manner. Continue jumping 180 degrees for the end jump of each burpee and alternating directions for each rep.

360 Degree Burpees – Standing with feet hip width apart, squat down and place hands on the ground in front of you, jump legs back into plank position, do a push up and then roll 360 degrees to the side. From here come to push up position again and jump your legs back in and then jump up. For the next rep you do the same movements but roll back 360 degrees in the opposite direction so you end up in your starting position.  Continue in this manner for set number of reps or doing as many reps as you can for time.

Roll Over Crab Toe Touch Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then roll over and into crab position, with hands and feet on floor, knees bent and facing up. Do 2 crab toe touches: lifting one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, then roll over and back into plank position and from here jump legs back in and jump up in the air.

3 Point Plank Jump Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, Then jump both legs together at once up towards chest, bending knees and then out to one side, then back into chest and then back out to the opposite side, then back in again to chest and finally jump legs together back out into plank. Then do a push up, jump legs back in and jump up in the air.

Grasshopper Kick Toe Touch Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then kick one leg out to opposite side underneath body and as foot comes out reach down with hand on the side closest to it (opposite hand to foot that is kicking) and touch toe as it kicks, bring foot and hand back to plank position and jump legs back in and jump up in the air. Alternate sides for each rep.

Roll Back and Up to Standing Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and stand, then roll back so knees are overhead and then forward again and roll right back up to standing. This is one rep. Continue doing as many reps as possible in work interval.

Dynamic Jumping Jack Burpee – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then jump legs out wide as you do push up and jump them back in as you come up from push up, jump legs back in and do a jumping jack when you come back up.

5 Plank Jack Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then do 5 plank jacks by jumping feet both out at the same time to wide legs and then back in to center. Each time your feet come back to center is one rep, so do this 5 times and then jump legs back in and jump up in the air.

Burpees with 3 Push ups, 3 Plank Jacks and Tuck Jump – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do three push ups and then do 3 plank jacks by jumping feet both out at the same time to wide legs and then back in to center. Each time your feet come back to center is one rep, so do this 5 times. Next jump legs back in and then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.

Double Double Burpees – Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do 2 push ups, jump legs back in and then do 2 backward lunges, first with one leg and then with the other one.

Double Curtsy Burpee – Stand, squat down, hands on floor and jump back to plank, do a push up and jump legs in, as you come up do a squat and then bring one leg behind other and do a curtsy lunge, hands are together in front of the body, leg comes back to shoulder width position, squat again and then do a curtsy lunge on the other side. This is one rep.

Walking Plank Burpees – From standing squat down and place hands on ground in front of you, jump legs back into plank position and then walk hands and feet over about 4 big steps to the side, jump legs in and jump up in the air. This is one rep. For the next rep walk in plank position back to your starting spot and continue with each rep walking from one side to the other.

Side Plank 3 Elbow to Knee Crunch Burpees – Squat and jump legs back, push up then pivot body into side plank position with top arm stretched out towards ceiling in straight line, then bend arm and crunch elbow down towards bottom knee as it bends and comes up to meet elbow. After crunch return leg back to position do 2 more elbow to knee crunches. Then lower arm and come back to plank. Then jump legs back in and then jump up.

Push ups

Push up – Get into high plank position with hands on floor, arms straight, and lower your upper torso down to the ground and then push yourself back up to start position.

Push up with Knee Tucks – Get into push up position and do a push up, then do 2 knee tucks, one with each leg. First bring the knee of one leg in to chest and back and then bring knee of other leg in towards chest and back. This is one rep.

3 Point Knee Tuck Push ups – Get into push up position and do 3 knee tucks, bringing one knee out to the side toward its same side elbow, the a regular knee tuck towards chest and then an oblique knee tuck bringing knee towards the opposite side elbow, then do a push up. For the next rep do the same 3 knee tucks with the opposite leg and then a push up. Continue doing 3 knee tucks and then a push up alternating legs doing the knee tucks for each rep.

Reptile Push up – Start in plank position and as you start to lower to do push up one leg is brought out and up to side, knee bent and held out off the ground while push up is done, as you come up bring leg back to start position and continue alternating legs for each rep.

Tapping Push up – Start in push up position and do a push up, then with one hand tap the opposite side shoulder. Then put hand back on ground and do another push up and this time after push up use the other hand to tap its opposite side shoulder and repeat doing push ups and tapping your shoulder alternating sides for each rep.

T Push ups – Do a regular push up and then turn into side plank position and extend top arm straight up to ceiling, hold a second and come back to plank, alternate sides for each rep. Each push up is one rep

Superman Push up – Get into push up position and do a push up, then extend one arm straight out in front of you fingers reaching to wall you are facing while at the same time lifting and extending opposite side leg out straight behind. Hold this position for a second or two and then release coming back into start position. Do another push up and this time extend your other arm and it’s opposite side leg, so that arm and leg are both held out in a straight line, hold and release. Continue alternating doing push ups and holding plank on one arm and leg, switching sides for each rep.

Tiger Push ups – Get into pike position with hips raised and with  legs and arms straight so body is in an inverted V position, and place hands close together so that index fingers and thumbs form a diamond shape, then press body down close to floor and back up. You will be using your triceps muscles.

123 Push ups – Jump one leg up towards the same side hand, then simultaneously jump that leg back and your other leg up by other hand, jump a 3^rd time bringing leg that is up back and back leg up and then do a push up with one leg bent and foot on ground near hand. This is one rep. Repeat jumping 3 times in a similar manner and this time ending with the opposite leg up towards hand and do a push up. Continue doing these push ups so that every push up is done with the opposite foot up higher on the ground.

Breakdance Push up – Start in crab position and turn over to right side lifting your right hand and bringing your right arm overhead and down to ground while lifting your left leg and bringing it underneath body, do not touch ground with foot but keep it raised high and while still raised do a push up. Next reverse the movement going back to crab position and repeat in the same manner on the left side, lifting the opposite hand and leg.

5 Plank Jack Push ups – Get into push up position and do 5 plank jacks, jumping both legs out and then both legs in 5 times, and then do a push up. This is one rep. Continue doing as many reps as possible in time period.

Double Push Ups with Jump In – From push up position do 2 push ups and then jump both legs in together towards chest and then back out to start position. This is one rep. Continue doing 2 push ups followed by jumping legs in and back for as many reps as you can in the allotted time.

2 Sided Grasshopper Kick Push Ups – Start in plank position and then kick one leg out to opposite side underneath body and as foot comes out reach down with hand on the side closest to it (opposite hand to foot that is kicking) and touch toe as it kicks, bring foot and hand back to plank position and then do the same movements in mirror fashion on the other side, kicking out your other foot to the other side, reach down with the hand closest to it and touch toe as it kicks, bring leg and hand back to plank position and then do a push up. This is one rep.

Walking Push ups to Tuck Jump – From push up position, take a step to one side with one hand and foot on the same side and do a push up, walk hands and legs a step over again and do another push up, jump in and up to standing and do a tuck jump by jumping up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.

Roll Back and Up to Push Up – Standing at one end of mat, roll back so knees are overhead and then forward again. Place hands on ground and jump (or step) your legs back to plank position and do a push up, then jump (or step) your legs in towards hands and come up to standing. This is one rep. Continue doing as many reps as possible in time period.

Walk out to Push up – From standing bend over at hips so hands touch floor and walk hands out to plank position, do a push up and then walk arms back in, stand up and repeat.

One Leg Walk out to Push up – From standing bend over at hips so hands touch floor, lift one leg so that only one leg is on ground during all movements and walk hands out to plank position, do a push up, then walk arms back in and come back up to standing. Try to stay on one leg as much as possible even in standing position, only touching down for balance as necessary.

Squats

Squats – Stand with legs shoulder width apart and squat down so that thighs are parallel with ground and then come back up to standing. Throughout the movement keep weight on the heel of the foot. Make sure that your knee never goes beyond toe. Most of your weight will be in back, so lean forward or reach out arms to counter the weight.

Dynamic Squat – From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up.

Side to Side Squat – Start standing with legs together, then take a step out to the right and squat down and then step back to start position and repeat on other side; step out on left side, squat and return. Continue alternating sides with each rep

Speed Skater Squats –  From standing with feet shoulder width apart, squat down and then come up halfway and raise one leg, keeping it straight, out to the side, then bring leg back to start position. Do another squat followed with the opposite leg lift to the other side. Continue alternating side that do the leg lift for each rep, keeping low throughout all movements.

3 Pulse Jump Squats – Start with legs in a wide stance and with feet pointing out, squat down so legs are parallel with ground, squeeze the glutes and pulse 3 times, just raising and lowering a little for each pulse and then come up jumping in the air and back with legs and feet in same position to start next rep.

3 Pulse Jumping Surfer Squat and Drop Down – Start standing on the ground or just above the center of a mat, with legs staggered one leg up higher than the other and in a wide leg surfer stance turned a little to the side, squat down and pulse 3 times, then jump switching legs so that the behind one is forward and the forward foot back, squat again and pulse 3 times, then reach over and place hands on the floor and jump down so body is flat on ground, touch the ground with your hands and then jump back up. This is one rep.

3 Pulse Squat to Warrior 3 – Standing with legs shoulder width apart, go down into a squat position with thighs parallel to the ground and from this position give 3 small pulses, pulsing body up and down holding the squat position for 3 reps. Then place your weight in one leg and come up to standing on that leg and go into Warrior 3 position, in which your torso and outstretched hands and other leg are all as straight as possible and parallel with the ground. Hold for a second and then bring your leg back to the ground and come back to a squat position. Continue with these movements alternating legs in each rep for the Warrior 3 pose.

2 Side Frog Hops to Tuck Jump – Start standing with wide legs and squat down touching fingers to the ground between legs, jump up and to the side coming down in the same wide squat position and touch ground again between legs, then jump again to the side in the same direction in the same manner touching ground and then do a tuck jump by jumping up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump. This is one rep. For the next rep repeat movements but go back in the opposite direction so you end up in your start position. Continue doing 2 side frog jumps and a tuck jump alternating jumping from left to right for each rep.

Frog Squat Booty Raises – (aka Jersey Turnpike) – From standing with legs wider than shoulder width and feet pointing out 45 degrees, bend over at waist and place hands between the front (toe) part of feet, squat down so hips and butt are as low as you can go close to ground. This is your start position. Now keeping hands on the floor at all times, straighten your legs bringing your butt up and when you get legs as straight and butt as high as possible, fingertips always touching ground, then lower back down to start position. This is one rep, continue bringing butt up and down, straightening and bending legs into deep squat.

180 Degree Touch Down Jumps – Standing at end of mat and turned to the side, squat down and touch end of mat with hand closest to it. Jump up turning around 180 degrees and squat touching mat with other hand, which is now closest to it. Each touch down is one rep. Continue in this manner, squatting, touching down and jumping 180 degrees, alternating sides for each rep.

3 Lateral Hops to 3 Squats – Lay a rope on ground in an S shape, or 3 sticks on the ground, or use imaginary lines to jump over, and jump to the right with both feet together 3 times and then do 3 bodyweight squats. This is one rep. For the next rep jump back to the left coming to your start position and do 3 squats. Continue jumping laterally 3 times, doing 3 squats, alternating jumping from left to right for each rep.

Lunges

Reverse Lunge with Kick Up – From standing position, take a big step backward with one leg and as you put your foot down continue the movement bending front knee and bringing thigh of front knee down and parallel to ground and bending back leg so that knee comes down a few inches from the ground. Then come up and out of lunge and kick forward the back leg up while reaching out with the opposite arm, keeping it parallel to ground and kick up towards your outstretched hand. Continue movements on same leg or alternate legs each time as indicated.

Round Kick with Reverse Lunge – Stand a few feet back from dip station and then kick and swing right leg clockwise over the right side of dip station and then bring your  leg back into a reverse lunge, so the front knee is bent and thigh is parallel to the ground. Then come back up to start position and repeat on the left leg, doing a counter clockwise circle kick over the left side of dip station and bringing your left leg back into a reverse lunge and then back up. Continue kicking over dip station and doing reverse lunges alternating legs each time.

James Bond Lunges – Go into a deep forward lunge, then with arms outstretched in front, hands clasped and index finger pointed, twist body bringing outstretched arms to the side towards the side of the leg lunged forward. Bring arms and body back and return to standing. This is 1 rep

Jump Lunges – Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Continue jumping and alternating positions of legs and feet. Each jump is one rep.

3 Pulse Jump Lunges – Start in a forward lunge position, with front leg bent and back leg straight, jump up and simultaneously switch leg positions, so that opposite leg is forward and then pulse up and down 3 times. Jump again switching leg positions so that opposite leg is lunging forward and pulse 3 times and continue jumping and pulsing 3 times between each jump.

3 Jump Lunge Kick – Start in a forward lunge position, a low wide walking stance with front leg bent and back leg straight, and simultaneously jump up switching feet so that legs are in opposite positions, the one that was behind is forward and bent, and the one that was forward is now behind. Do 3 jump lunges in this manner and then kick up high with the leg that is behind and then return leg to lunge position and do another 3 lunges. This time the opposite leg should be back, kick up high with it, bring it back and continue alternating legs for each kick. Each kick is one rep.

Frog Lunges – Start in high plank (push up) position and bring one leg up and out to side bringing foot down to the ground close to your hand on the same side. Switch legs bringing the leg that is up near hand back to plank and the opposite leg up to the ground close to your hand on the same side. Continue alternating jumping one leg back and bringing the other forward simultaneously for each rep.

Alternating Runners Lunge to Warrior 3 – From a high plank position being in one leg and place foot close to or between hands on ground. This is your start position. Place your weight and balance on this forward leg and use it to lift yourself up into a Warrior 3 yoga position, in which your torso and outstretched hands and other leg are all as straight as possible and parallel with the ground. Hold for a second and then come back down to your start position. Jump legs up and switch in the air so that you land with the other leg between hands and come up to Warrior 3 position on this leg as before. Continue with these movements alternating legs for each rep.

Side Lunge Jumps – from standing place left leg out to side keeping it straight and bend right knee going down into a side lunge, touch ground with left fingers. From this position jump and switch doing a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Continue jumping and each time doing a side lunge on the opposite side. Each lunge and touch down is one rep.

Lateral Side Lunges – From standing position step right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. Now step in opposite direction and do a lunge with the other leg, and return. Alternate sides for each rep.

Plank

Plank – From push up position, come down onto forearms and hold body up in a straight line only supported by your feet and forearms. Pull in tummy to best work abs. Hold this position for required time.

Plank Walk Down – Start in plank position and one arm at a time extend so arm is straight and you are in high plank (push up) position, go back onto elbows one arm at a time and repeat changing start arm each time.

Plank Knee Tucks and Reptiles – Get into high plank (push up) position and do 2 knee tucks, first do one with the right knee and then the left, next do 2 reptile knee tucks, first bringing right leg out to side bending knee and bringing it to towards the same side elbow and then back and then doing a reptile knee tuck in the same manner with your left leg. This is one rep. Continue doing as many reps of the 2 knee tucks and 2 reptiles as you can for time.

Reptile Plank Hops – From plank position jump feet from center to the left, then do a reptile knee tuck with the left leg, bringing knee towards elbow and back. Then take 2 hops, back to center and then to the right, and do a reptile knee tuck with the right leg, continue alternating sides. Each reptile tuck is one rep

Plank Side Hops – (aka Plank Slalom) From plank position jump feet from center to the left, then back to center and then to the right, and continue. Each hop is one rep.

Plank Hip Dips – Hold plank position on forearms and while holding this position swivel torso to one side bringing hip down toward floor, then go back to plank and next swivel torso in the opposite direction bringing your other hip down to the other side and continue doing hip dips alternating sides in this manner while holding plank.

Side Plank Mill – Start in side plank with arm outstretched toward ceiling, turn body to high plank position without touching ground with extended arm, in plank extend it out directly in front of you, go back into side plank position, extending arm upwards and continue going back and forth between these 2 positions

Side Plank Dip and Leg Raise – Get into side plank position with foot of top leg just in front of foot of bottom leg, bend elbow of top arm and place hand behind head, drop hip down so that it touches the ground and bring back up so body is in a straight line again and then lift top leg up as much as possible while holding steady in side plank position, bring leg back down returning to start position. Each dip and leg raise is one rep.

Side Plank Leg Lift and Crossover – Get into side plank position, bend elbow of top arm and place hand behind head, lift top leg up as much as possible while holding side plank position with body, and bring leg back down and forward touching the ground in front of your supporting leg with foot and then lift your top leg back up high and bring back down to starting side plank position.

Twist Knee Tucks – Starting in high plank position, bring one knee in to opposite elbow and twist body bringing hip on side of tucked knee down towards ground and return, repeat with other knee twisting body to other side with the knee tuck and continue these movements alternating sides for each rep.

Plank Walk Out with Knee Tucks — From standing bend over at the waist so that hands touch the floor and walk hands out to plank position, do two knee tucks, one with each leg, and then walk arms back in, stand up and repeat.

Plank Twist Overs – Get into high plank (push up) position, then lift one hand off ground and keeping that arm straight bring it around, up overhead and reach over as far as you can towards the other side, then reverse the movements bringing your arm back to the ground. Repeat on the other side by lifting the other hand and swinging that arm around, up overhead and over towards the other side and then bringing it back to the ground keeping arm straight throughout movements. Continue in this manner alternating arms for each rep.

Reverse Plank Twist Overs – Get in a reverse plank position, with the front of your body facing up, hands are just wider than shoulder width, hands are on ground with fingers towards head, or slightly out to side if more comfortable. Lift your right hand from ground and turning body over to the right swing arm over and bring hand down to ground, then lift hand and reverse movement back to start position. Repeat movements on left side and continue, alternating sides each rep.

Wall March – Hold plank position with your feet up on a wall, feet can be elevated more, use arms and core to stabilize, then bring knee of one leg in towards chest and back to wall, then do the same with other leg and continue alternating legs.

Wall Reptiles – Hold plank position with your feet up on a wall, bring one knee out to side towards same side elbow and bring back in to hold plank against wall, repeat on the other side and continue alternating sides

Abs

Knee to Elbow Crunch – Lay back on mat with knees bent and hands behind head, bring torso up towards knees and twist body to one side bringing one elbow to opposite knee, release and go back to start position, then repeat movements on other side bringing the opposite elbow to its opposite side knee. Continue alternating sides for each rep.

Push Through Crunches – Lying on mat bend knees and legs up, feet on ground, bring hands close together in front of you and crunch up pushing hands through space between legs, continue pulsing and crunching abs, pushing hands together between through legs.

Heel to Heel Touch – Lying with back on mat and legs bent and feet on ground shoulder width apart, crunch up and to right side reaching out right arm to touch the side of right foot, go back to start position and repeat movements on left side. Continue alternating sides each rep.  Each foot touch is one rep.

Knee Hugs – Sit on mat and lean back, stretch arms out to side and lift legs up from mat, still kept low and stretched out, then bring in legs bending knees and at the same time bring arms around and hug around legs, just barely touching them and then lean back out of it bringing arms back out to sides and legs straight and kept raised above mat. Each knee hug is one rep. Try to keep legs up off the floor as much as possible throughout movements.

Crossed Arm Crunches – Lying on mat bend knees and legs up, feet on ground, cross arms and bring hands to their opposite side shoulders. Holding arms in this position, crunch torso up and back down tensing and using your abdominal muscles.

Double Crunch – Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.

Double Crunch to V Up – Start laying on mat and do a double crunch by bringing both knees in towards chest and crunching up torso and reach arms along sides of body parallel to ground, then come back to start position and bring arms overhead and come up to a V Up, by raising outstretched arms and straight legs up high coming as close together as you can, and then lower back down to start position. This is one rep.

Alternating Reach Up and Toe Touch Sit Ups – Lie on ground with legs straight and wide apart and sit up while raising one hand up towards the ceiling and then reach over with that hand and touch your toes of the opposite side foot, or as close as you can reach towards them. Then lay back down bringing hands back to ground by or above your head and repeat on the other side, sit up and reach your other arm up and then reach over and touch the opposite side toe with fingers and release coming back to start position. Continue with these sit ups alternating reaching up and touching toes, on different sides for each rep.

X Lift Hold – Lie on ground with straight legs out in a wide leg position and arms out wide held behind head with straight arms and then lift legs and arms off the ground simultaneously and hold in this position for interval period.

One Leg Clap Under Crunches – Lie on ground and crunch up torso while raising one leg and bring arms together in front and clap underneath raised leg and then return to star position. For the next rep lift the other leg and do the same crunching up and clapping under raised leg. Continue in this manner alternating legs being lifted for each rep.

Crossed Leg Crunches – Lie on ground with legs bent, wide apart and with feet on the ground and then cross one leg over the other. With the opposite arm as the leg you have crossed, place hand behind head, your other arm lies straight on ground at your side. Crunch up and when you come up twist your torso and bring your elbow of arm with hand behind head to the crossed knee, go back down to start position continue crunching up in this manner for each rep. On the next interval round switch arm and leg positions and do crunches twisting up working the other side.

Side Crunches – Lie halfway between being on your back and on your side, use the forearm of your bottom arm for support, bend your top arm so your hand is behind your head and have your knees slightly bent. Crunch lifting your torso up and bringing your knees up so that your elbow and knees come close together, go back to start position and repeat.

Roll over Crunches –  Lying on back with legs bent and feet on floor, do a crunch bringing upper chest in, roll to left and do a side crunch, roll back to center start position and do a crunch, then repeat on right side, center and continue alternating middle and sides. Each crunch is 1 rep.

3 Point Ab Choppers – Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands held or close together, sit up and bring hands high in a circular motion overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and arms and hands back overhead. This is one rep. On the next rep bring hands between legs towards ground and for the third rep bring down hands to the left side, continue alternating bringing hands down to these 3 points.

Side to Side Ab Chops – Sitting on mat with legs extended and knees slightly bent,, raise legs up off ground and hold them a few inches off ground throughout movements. Bring arms held out straight and hands together down to the right side of legs towards the ground, then raise arms and bring them down in a chopping motion to the other side of legs. Keep legs raised throughout movements and continue chopping with arms down to the outside of legs, alternating sides for each rep.

Side to Side Push Under Crunches – Lying with back on mat with legs wide, bent knees and feet on ground. Crunch up and to right side reaching right hand under leg and as far as you can reach between feet, then go back to start position and repeat movements on left side, reaching the left arm under leg and out as far as you can reach between feet. Continue alternating sides each rep.

Core Heel Scrapers – Lie flat on ground with legs lifted off of floor, knees bent and legs in close to body with your arms lying straight at your side. Bring down legs so that feet are just a few inches off floor and push legs out straight as if sliding heels on ground but actually keeping them up a few inches off the ground throughout the movement. Hold arms up just off ground so that core and abs do most of the work or if you need to support yourself, support yourself with your arms and hands. When legs are outstretched, reverse movements and bring them back in close to body as in your starting position. This is one rep.

One Leg Toe Touches – Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and both arms simultaneously, touch toe and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep.

Alternating Ab Chop Leg Raise – Lying with legs stretched out and flat on ground, and with arms outstretched behind head also on the ground with hands together, sit up and bring arms high overhead and down to the right side towards ground, while simultaneously lifting up left leg. Keep arms and legs straight throughout movements. After hands come down towards ground and leg is raised up foot towards ceiling, reverse the movements and come back to start position. For the next rep swing your arms up overhead and down to the left side while lifting your right leg up and then come back down to lying start position. Continue in this manner alternating sides for each rep.

Standing One Leg Toe Touch – Start in standing position and raise arms up over your head with arms straight and hands together, lift one leg up keeping leg straight so that it is parallel to the ground and reach down both arms, keeping them straight, contacting abs and touch toes with fingertips. Then bring your arms back up overhead and leg back to ground. Repeat with the other leg and then continue alternating legs for each rep.

Alternating Sit Up and Leg Lift Toe Touches – Lie on ground with legs straight and wide apart and sit up while raising one hand up towards the ceiling and then reach over with that hand and touch your toes of the opposite side foot, or as close as you can reach towards them. Then lay back down bringing hands back to ground by or above your head and repeat on the other side, sit up and reach your other arm up and then reach over and touch the opposite side toe with fingers and release coming back to start position. Continue with these sit ups alternating reaching up and touching toes, on different sides for each rep.

Alternating Toe Touch – Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and arms and touch toe with the opposite side hand (left foot with right hand, right foot with left hand) and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep.

Leg Lift, Butt Lift – Lie on back flat on mat, bring both legs up together to 90 degree angle and then lift butt off ground using lower abs. Lower legs back down to ground and repeat

Plough to Star Crunch – Lay on your mat and bring your legs up to 90 degrees, then keeping legs straight lift lower legs slowly behind the head, bringing them down as much as is comfortable. Let feet touch the ground behind you if you are able or just bring them back as far as you comfortably can and then bring legs back up to 90 degrees, open legs wide into a V and crunching torso, reach hands close together through open legs as far as possible, then bring arms back to ground and lift legs back into plough position. Continue doing these movements going between plough position and star crunch.

Cardio

Skipping – Regular skipping is like jogging in place while jumping rope, jump once each rope turn with alternating legs.

High Knees Skipping– is like jogging in place skipping but you bring each knee up as high as you can as each leg comes up.

Side to Side Skipping – Jump from side to side with both feet together over the rope for each rope turn, alternating right and left sides for each jump

High Knees – From standing, bring legs up with knees bent one at a time as high as you can. You can put hands out parallel to ground and try to hit hands with knees as you bring them up, alternating legs and doing this as quickly as you can. This exercise is like running on the spot, except that you are keeping back straight and driving knees up high with every rep.

Mountain Climbers – Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

One Leg Mountain Climbers – Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot off ground; this is your start position and this leg will stay up off the ground throughout the exercise. Jump the supporting foot up towards hands and then back to its start position and continue jumping back and forth on the one leg while holding up the other. Each jump forward counts as one rep.

Barrier Jumps – (aka Side Pike Jumps) Get into Pike position, with hands and feet on the floor and hips up, back straight, and start with legs to one side, kick up legs and jump over center object to other side and back. Each time feet hit the ground is 1 rep.

3 Point Plank Jumps – From high plank position, jump legs in towards body and then jump them out to the side. Jump legs back in and then jump legs out to the opposite side and back in and then straight back to plank starting position. This is one rep.

3 Point Split Plank Jumps – from Pike position, jump both feet up towards hands to the right side and then back, then jump both feet together up to the left side and back, then on 3rd jump, jump legs up but split, so right foot to right side and left foot to left side and then back. 3 jumps is one rep.

One Jump Forward, Two Jumps Back – Standing with legs shoulder width apart squat down slightly and take a big jump forward with both legs at the same time, then take 2 jumps back again with both legs at the same time to end up in your starting position. This is one rep.

Explosive Jumping Jacks – From standing position, bend knees into squat and reach down touching fingers to sides of feet. Then with an explosive jump, come up into a jumping jack, jumping legs out wide while and bringing arms out at sides and above head, then jump feet back in close together, coming down into squat and touching sides of feet again. This is one rep. Continue repeating movements doing as many reps as indicted or as many reps as you can for time.

Alternating Lateral One Leg Hops (10:10) – Jump on one foot from one side of a rope, stick or imaginary line on the ground to the other. Go back and forth over it 10 times with one foot, then switch feet and jump 10 times over line with the other foot. Continue alternating feet after each 10 jumps. Each 10 jumps is one rep.

10 High Knees to Drop Down – Do 10 high knees and then drop, body flat on ground with arms outstretched and hands touching ground. This is one rep. Get up and continue doing as many reps as you can in the interval period.

Other Bodyweight

Ninja Jump Tucks – Get on your knees, and sit back slightly, then jump legs up so that bottoms of feet are on ground and your body is still low, in a half squat position. Then jump up as high as you can and bring knees up close into torso and touch knees at the highest position. This is one rep.

Tricep Dip Kick ups – Get into crab position and then bring your hips down closer to ground putting weight more on tricep muscles of arms and lift one leg up keeping it straight with foot towards ceiling; this is your start position. Bring down the raised leg and right away lift the opposite leg that was on ground. When the raised leg comes down your hips naturally raise up and when your other leg goes up your hips go down, at this point when they go down do a tricep dip with your arms, focusing on and using your tricep muscles. Each time leg is raised is one rep.

Tablemakers – Sit on floor with legs straight out in front of you and hands palm down on ground by your hips. Now bend your knees and place feet flat on floor and push your body up with weight in hands to form a table position with body, facing up. Squeeze butt and push feet into the ground. Then release and come back keeping your body and butt off of the floor, with your weight in arms, push your lower back/butt back. This is one rep. Continue doing these movements alternating coming up to table position and then bringing seated body back and hips back.

One Leg Bridge – Lie on mat with knees bent, lift one leg straight up towards ceiling and using the other leg lift hips up to a bridge position and then come back down. Continue lifting the supporting leg on the ground up to bridge position while keeping the other leg and foot raised up towards ceiling. Switch legs and repeat doing the same number of reps on your other leg. For a little more intensity start with feet elevated on an elevated surface, so that your supporting leg is raised throughout movements.

Dive Bombers – (aka Cobra to Downward Dog) Start in pike position with wide legs, head low, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to starting position.

Downward Dog Knee Tuck to Leg Lift – Start in downward dog position and bend right knee and bring it in close to your chest, pause a second and then bring leg back out, and with a straight leg lift it up as high as you can behind you, pause a second or two lifting and then bring leg back to start position and repeat movements with the left leg. Alternate legs for each rep.

Tricep Leg Raises – Lay face down on mat or ground with legs hip width apart and hands on ground at shoulder level close to body, lift body up a few inches off ground, keeping low, and using mainly triceps to lift with. While holding this position, alternate lifting legs up off ground as high as you can. Each leg lift is one rep.

Back Lift Butt Squeeze – Lie face down on mat with legs straight and arms held straight out in front of body and then simultaneously lift legs and squeeze glute muscles while bringing arms back, elbows bent and pushing them behind, arching back and lifting shoulders off ground as much as possible. Then release and go back to start position. This is one rep. Continue with these movements for interval period.

One Arm Lift – Lie flat on ground with legs apart, put on hand under shoulder area and place the other on your butt. Press with arm to lift upper body and then hips high up. Reverse movement to get back into starting position.

Crab Toe Touch – Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.

Crab Walk Toe Touch – Start in crab position, with hands and feet on floor, knees bent and facing up. Moving opposite legs and hands together, walk hands and feet together 3 steps and then lift raised hand and foot up overhead and touch fingers to toe. Return to crab position and walk back 3 steps and this time lifting and touching opposite hand and toe together. Continue walking in crab position forwards and backwards and alternating sides for each toe touch. Each toe touch is one rep.

Sleeping Crab – Lie flat on ground on mat, then lift yourself up in crab position with one arm and opposite leg, touch the unsupporting hand and foot up high over body and then return them to ground. This is one rep. Continue repeating moves on same side unless it is indicated to alternate.

Get Ups – Lay on mat with knees bent and feet on ground with arms beside you. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up – try to not use hands for support, and get up to standing. Then reverse movement to lie down again and continue repeating these movements. To modify, use your hands for support to help you get up.

Rolling Tuck Jumps – Stand at end of mat and roll back so that knees are overhead, then roll forward and up to standing, then right away do a tuck jump, jumping up and bringing knees up to your chest and touching tucked knees at highest point of jump.

Lateral Jump Side Kick, Curtsy, Kick – Jump sideways across an imaginary border and land on the outside leg, then lift inner leg and kick towards the side you just jumped from as high as you can, bring leg down and behind you crossing standing leg and bend front knee into a lunge, like a curtsy, then bring leg from behind back up to standing and kick again out to side as before. This is one rep. Repeat the same movements on the opposite side (as in a mirror) and continue alternating sides for each rep.

Walk Out to 2 Side Plank Dips exercise – From standing bend over at hips so hands touch floor and walk hands out to plank position, turn to side plank position, body supported with one arm and put the other hand behind head with elbow towards ceiling. Do 2 side plank dips but bringing hips down to the ground and back up twice, turn back to high plank (push up) position and then walk arms back in and stand up. This is one rep.

Pull up bar

Pull ups – Stand just in front of pull up bar and reach up grip onto bar with palms away from you and use mainly your lats and rhomboid muscles to pull yourself up so that chin is above bar, then lower yourself back down.

Pull Up Burpee – Standing just in front of your pull up bar, bend and place hands on ground in front of you, jump legs back into plank position and do a push up, jump legs back in and then grab handles of pull up bar with wide grasp and do a pull up. This is one rep.

Dip Station

Knee Raise Burpees – Standing behind dip station, squat and place hands on ground in front of you, jump legs back into plank position and do a push up, then jump legs back in and step or reach forward grasping handles of dip station and do a knee raise, straightening arms to lift yourself up off the floor, bending legs and bringing knees up towards chest as high as you can, then lower legs down to floor and step back behind dip station.

Knee Raises – Stand in middle of dip station and grasp handles, then straighten arms lifting yourself up off the floor, then bend legs bringing knees up towards chest as high as you can, then lower legs down to standing. This is one rep.

Squat and Knee Raise – Stand in middle of dip station and squat into a deep squat and then grasp handles of dip station and lift yourself off ground and bring knees up towards chest as high as you can, then lower legs, release handles and squat low again and continue alternating doing knee raises and squats.

Oblique Knee Raises – Stand in middle of dip station and grasp handles, then straighten arms lifting yourself up off the floor, bend legs at an angle and bring up knees towards your chest using your oblique (side ab) muscles, then lower legs back down to standing.

Reverse Push Ups with Double Crunch – Sitting on ground just in front of dip station, reach up and grab handles, bend legs or stretch out legs in front of you. The further legs are out, the harder pulling yourself is so bend your legs to make it easier to pull yourself up and straighten legs out for more of a challenge. Then pull yourself up using your lats (back muscles just below shoulders) and lower yourself back down. The do a double crunch by bringing in your legs and crunching torso, with your arms alongside your body parallel to ground, release crunch, straighten legs and bring feet back to ground. This is one rep. Continue doing reverse push ups followed by double crunches.

Swiss Ball Elevated Reverse Push ups – Sitting on ground just in front of dip station with feet, or shins, elevated on a Swiss ball, reach up and grab handles, keeping legs balanced on Swiss ball do reverse push ups, pulling yourself up using your lats (back muscles just below shoulders) and lowering yourself back down. Continue pulling yourself up and lowering for as many reps as you can in time or for number of reps indicated.

Swiss Ball Elevated Dip Station Push ups – Get into push up position with feet elevated on a Swiss ball and hands on the handles of dip station and do push ups from this position.

Sandbag

Clean and Press Burpee with Sandbag – With hands on sandbag jump or step back into push up position and do a pushup, then jump or step feet back in and do a clean and press with sandbag: pick up sandbag by its 2 horizontal side handles, bring it up to hip level straightening your body and flipping it so it’s up on top of your hands over knuckles and press it up towards ceiling, and then reverse movements bringing it back down to ground. This is one rep.

Sandbag Double Pull Burpees – Place sandbag on ground just in front of you to the side, then put your hands on floor in front of you and jump or step your legs back so you are in push up position, sandbag should be at chest level on ground to one side of you. Lift hand on opposite side of sandbag and pull sandbag across floor underneath you to the other side of you, then do a push up. Next ake your other hand (opposite of the side that the sandbag is on) and pull the sandbag back over to its starting position and do another push up. Then finish burpee by jumping legs in and jumping up. This is one rep.

Sandbag Squat with Side Leg Lift – From standing with feet shoulder width apart, holding sandbag behind you high on upper back, holding handles just over your shoulders, squat down and then come up and raise one leg out to the side, keeping it straight, then bring leg back down to start position. Do another squat followed with the opposite leg lift to the other side. Continue alternating the side that does the leg lift for each rep.

3 Pulse Sandbag Squats – From standing with feet shoulder width apart bring sandbag up and hold at navel area (by doing a clean and flipping onto backs of hands). Then squat down so that thighs come parallel with ground and pulse 3 times, then come up to standing. This is one rep. Continue doing squats and pulsing 3 times for each one while holding sandbag in front of you.

Around the World Squats with Sandbag – Start with legs shoulder width apart and sandbag held behind at upper back. Squat and then swing one arm overhead bringing sandbag around to front and then the other arm over to bring it back into starting position, so that the sandbag has just gone 360 degrees around your head. This is one rep. Change directions for each rep, going back and forth from clockwise to counter clockwise.

Clean and Squat with Sandbag – Standing straight with sandbag on floor just in front of you, bend over and pick up by the 2 side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so it’s up on top of your hands and then hold it close to body and do a deep squat, then uncurl sandbag and bring it down to ground returning it to start position. This is one rep.

Shouldering Sandbag Squat and Press – Holding sandbag up on one shoulder, squat and as you come back up to standing lift sandbag up with both hands and lift over head to the opposite shoulder. Then do a squat with sandbag in this shoulder and as you come up from the squat lift sandbag over again to the shoulder it started on. Squat and continue with these movements alternating shoulders that sandbag rests on each time you come up out of the squat.

Rotating Wide Squats with Sandbag Clean – Start standing and holding onto sandbag at chest level by lateral handles with sandbag flipped over onto the backs of your hands. Take a wide step to the right and come down into a squat while doing a sandbag clean, flipping sandbag over your knuckles and bringing it to the ground. Come up out of the squat and bring up sandbag back up, flipping it over your knuckles to the back of your hand and holding in close to chest. Now keeping your right foot on the ground lift left foot and pivot body around 180 degrees so you are facing in the opposite direction and bring left foot down into a wide stance, squat and do another sandbag clean. For the next rep keep left foot on the ground and pivot body 180 degrees bringing right foot around and down into a wide stance facing the side you started facing and do a squat and sandbag clean. Then do one more rotating squat turning 180 degrees, doing a squat and clean. This was 4 reps, for the next 4 reps reverse your movements and work your way back in the same manner until you reach the start position. Continue doing squats and sandbag cleans like this until time or reps are up.

Reverse Lunge with Sandbag Press – From standing position with sandbag brought up (by doing a clean and flipping onto backs of hands) and held at navel area, take a big step backward with one leg and as you put your foot down go into reverse lunge position, bending front knee and bringing thigh of front knee down and parallel to ground, while simultaneously lifting arms with sandbag straight up overhead. Then reverse the movements bringing leg back to standing position and arms and sandbag back to stomach area.

Sandbag Cyclone Swing Reverse Lunge – Start standing holding sandbag by the lateral handles over your shoulders so it is positioned at top of upper back. Bring sandbag around your head and across the front of your body coming down in a diagonal line to the other side towards the ground and beside your outer foot simultaneously as you lunge back with the opposite side leg. Reverse the movements coming back out of lunge and bringing sandbag back to upper back position. For the next rep swing the sandbag in the same manner but in the opposite direction as you lunge back with the other leg, and again reverse movements coming back to your start position. So, when you swing the sandbag around the right side of your head and over to the left side, you lunge back with the right leg, and when you swing the sandbag around the left side of your head and over to the right side, you lunge back with the left leg.

Side Lunge Clean to Forward Lunge Clean with Sandbag– Start at standing position with sandbag on ground in front of you. Bend over grabbing the 2 horizontal handles of sandbag, lift it up to hip level and roll onto the backs of your hands (clean). Take a step out to the side and do a side lunge and roll sandbag back down to ground just in front of the foot that you have stepped out with. Roll sandbag back up onto back of hands and step back in to start position. For the next rep step out in front with the same leg that had just stepped out to the side and do a forward lunge on that leg, roll sandbag down to ground in front of the foot that is forward, then roll sandbag back up onto back of hands and step back in to start position.

360 Degree Sandbag Lunges – From standing, roll sandbag up and over backs of hands with the 2 lateral handles and hold sandbag in close to chest during all movements. First take a step forward with one leg and do a forward lunge, bending your front knee and going down until thigh is parallel with floor, come back to standing and then take a step with the same leg out to the side do a side lunge, step back in and next step backwards and do a backwards lunge, bending front leg bringing thigh parallel to ground and then step back in. Now follow the movements with the other leg starting with a backwards lunge then doing a side lunge and then a front lunge. Continue doing 3 lunges on each leg and doing lunges in a circle pattern around you for set number of reps or for time.

Lateral Side Lunges with Sandbag Press – From standing position holding sandbag by its lateral handles close to chest, step your right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. As you come into center press up the sandbag towards the ceiling. Then bring the sandbag back down to chest and step in opposite direction and do a lunge with the other leg, and return doing another sandbag press as you come back to your start position. Continue with these movements alternating sides for each rep.

Sandbag Sit ups – Lie back with knees bent, feet on floor, holding sandbag overhead, sit up while raising sandbag up as high as you can, then lie back bringing sandbag back overhead. This is one rep.

Sit ups with Side to Side Sandbag Lift – Set sandbag on ground beside one of your hips to start. Lie back with knees bent and feet on floor, then sit up and grabbing the lateral handles of sandbag lift it up and over to the ground beside your hip on the opposite side. Lie back down and then sit up again and bring sandbag back up and over body to its starting spot. Continue with these sit ups lifting sandbag from side to side with each sit up.

Sandbag Leg Raise – Lay on the floor and lift sandbag up above you keeping arms straight at 90 degrees, and with legs straight flat on ground. Holding sandbag above throughout all movements and lift legs up together towards sandbag and then lower them back down to the ground. This is one rep. Continue lifting and lowering legs together while holding sandbag up. You will feel the contraction in the abs as you lift and lower legs so tighten abs during these movements.

90 Degree Sandbag Crunches – Lying on mat lift  legs up at a 90 degree angle and bend knees so they also form a 90 degree angle (if you were turned upright you would look like you are sitting in a chair). Place sandbag on top of shins and while holding up sandbag crunch body up with arms at side of body hands reaching out to touch the sides of the sandbag. Each sandbag touch is one rep. Try to keep legs in 90 degree angles, as much as possible.

Sandbag Clean and Press –  Standing straight with sandbag on floor just in front of you, bend over and pick up by the two side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so it’s up on top of your hands and press up to ceiling. Bring it down to ground returning it to start position.

Sandbag Clean and Press and Squat and Press – Standing straight with sandbag on floor just in front of you, bend over and pick it up by the 2 side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so its up on top of your hands and press up to ceiling, bring it down squatting and then come up to standing pressing it high overhead again. Bring it down to ground returning it to start position.

Diagonal Clean and Press with Sandbag – Standing straight with sandbag on floor at your side, beside your left foot, bend over and pick up by the 2 side by side handles going lengthwise, twist body so sandbag s in front of you and flip it so it’s up on top of your hands and then turning to the right side straighten arms and press sandbag up towards the ceiling. Reverse these movements bringing sandbag back to start position back to start position. Continue doing reps of this exercise until interval time is up. For  right to left, switch sides and start with sandbag beside right foot , bring up to center, flip (clean) onto backs of hands at center and twist body to left side while pressing sandbag up to ceiling.

Diagonal Sandbag Clean and Press with 3 Lateral Hops – Standing straight with sandbag on floor at your side, beside your left foot, bend over and pick up by the 2 side by side handles going lengthwise, twist body so sandbag is in front of you and flip it so it’s up on top of your hands and then turn to the right side as you straighten arms and press sandbag up towards the ceiling. Reverse these movements bringing sandbag back to its start position. Then hop with both feet together over sandbag to the other side, jump back to start and again over it so you end up on the other side of your sandbag. This is one rep. The sandbag is now beside your right foot, so for the next rep reverse movements and do a diagonal clean and press to the left side. Then hop over sandbag 3 times coming back to your start position. Continue doing these movements alternating sides for each rep and getting in as many reps as you can for time.

3 Point Plank Jumps and Clean and Press with Sandbag – From standing place sandbag on ground in front of your feet, place hands down on sandbag and jump back into high plank, jump feet in and then out to one side, jump them back in and then out to the other side and back in again. After jumping out and in to center, left and right points, stand and lift and do a clean and press with sandbag. This is one rep.

Sandbag Pull with Knee Tucks and Reptiles – Place sandbag on ground and then get into high plank (push up position) just to the right side of sandbag so that sandbag is at chest level on ground below you just to your left. Do 2 knee tucks, first right knee to left elbow and then left knee to right elbow, then do 2 reptiles alternating right knee coming out at side to same side elbow and then left knee coming out and towards left elbow, after these then lift right hand and pull sandbag over to the right side of you, and then hand goes back to ground. Do 2 knee tucks and 2 reptiles as before and then lift your left hand and pull sandbag back to the left side of you where it started. Continue alternating doing knee tucks/reptiles and then pulling sandbag on ground to opposite side for set reps or time. Each time you pull sandbag over counts as one rep.

Sandbag Duck Unders – Place sandbag on upper back by holding onto its handles over your shoulders. From standing position take a big step to the side while simultaneously bending torso and bringing upper body down low as if ducking under something. Place your weight on the foot taking the big step to side and bring your other foot in so that you are standing a wide step away from where you started and when your foot comes in bring your body back up to standing. This is one rep. On the following rep take a big step and duck back to your original start position and then continue ducking low and stepping from side to side.

Sandbag Swings – Standing with legs shoulder width apart, hold onto middle handle of sandbag with both hands. Hold it low, at or just between legs, and swing up so that arms are parallel to ground at shoulder height. Squeeze glutes and push with hips as you swing the bag forward and up, let your hips do most of the work. Then let the bag come back down to just between legs and repeat. Each swing up is one rep.

One leg Deadlift  – Stand straight and hold sandbag at arm’s length, around thigh level, bring one leg off ground with knee slightly bent and bend torso at waist, pivoting body forward and bringing down sandbag in front to ground and lifting raised leg out straight behind you, keeping balance on one leg and then come back to start position. This is one rep.

Side to Side Sandbag Deadlift with Upright Row – Start standing with feet shoulder width apart and with sandbag on ground just on the outside of one of your feet. Reach down, hinging at the waist and keeping your back straight, lift up sandbag and bring it to the front of you at waist level and then continue the movements doing an upright row, bringing sandbag up to collarbone area. Then reverse the movements but bring sandbag down to the opposite side so it ends up beside the opposite foot. For the next rep repeat the movements doing a diagonal deadlift and then upright row and bring sandbag back to its starting position, on ground beside foot. Continue reps in this manner bringing sandbag from one side to the other for each rep.

Side to Side Sandbag High Pull – Stand with legs shoulder width apart and have sandbag on ground to the side beside on of your feet and then bend at the hip and grab sandbag by its lateral handles, lift bringing sandbag to the front and pull up high to between collarbone and head area and then bring back down to the ground on the other side, beside the opposite side foot. Repeat movements bringing sandbag back to start position and continue doing high pulls and bringing sandbag from side to side.

Dumbbells and Kettlebells

Burpee with Dumbbell Press – Crouch and place hands on dumbbells, then jump back into plank. Do a pushup still with hands holding dumbbells, jump in and then lift and press dumbbells up high, return them to position on floor.

Dumbbell Row Pushups – (aka Renegade Rows) Get into high plank position with hands holding onto dumbbells on the floor, then lower your upper torso down to the ground and do a push up, next do a row on one side, using mainly your lats to lift up dumbbell close to upper torso and then bring it back down to ground. This is one rep. On the next rep do a row on the opposite side and continue alternating sides for each rep.

Manmakers – Squat and place hands on dumbbells, jump legs back, do a push up and then a row with one arm, then a row with the other arm, jump legs in and do a dumbbell press, lifting dumbbells overhead, with both dumbbells at same time. Return dumbbells to ground. This is one rep.

Weighted Squats – Start at standing position with legs shoulder width apart and hold a dumbbell or other weight, with both hands vertically in front of you at navel area. Then squat down holding onto your dumbbell or weight at chest to navel area and holding it out a bit to give you balance as you squat down. Come back up and continue doing squats holding onto dumbbell in this position.

Dynamic Squat with One arm Dumbbell Press, alt arms – Start at standing position with legs hip width apart and hold a dumbbell with both hands vertically in front of you at navel area. Then jump legs out and squat down simultaneously touching ground with dumbbell while in squat. Next jump feet back in  and come up to standing bringing dumbbell back to start position at navel area, bring dumbbell in one hand to shoulder level, bending elbow and holding dumbbell horizontally close to shoulder, then raise it up straight towards ceiling and back down to shoulder. Then bring it back in to center start position again holding it with both hands at navel. This is one rep. Repeat on the other side and continue alternating sides for each rep.

Russian Twist with Dumbbell – Sitting on mat with legs extended and knees slightly bent and holding dumbbell close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements. Twist torso to opposite side bringing dumbbell to opposite hip near ground. Continue twisting torso and bringing dumbbell down to alternating sides. Each touch down with dumbbell is one rep.

Dumbbell Squat to Overhead Swing – Start at standing position with legs shoulder width apart and hold a dumbbell in both hands in front of you. Squat down bringing dumbbell down to ground and when you come back up swing dumbbell up to overhead and then back to start position. Continue doing squats and overhead swings with dumbbell in this position.

Rotating Dumbbell Squat to Overhead Swing – Start at standing position with legs shoulder width apart and hold a dumbbell in both hands in front of you. Squat down bringing dumbbell down to ground and when you come back up swing dumbbell up to overhead and then bring it back to start position. Keeping one foot in the same spot turn body around 180 degrees so one leg swings around and you are facing the opposite direction. Do a squat and an overhead swings with dumbbell in this position and then keeping the foot that last swung around in the same position swing body with other foot around 180 degrees moving further away from your start position. Now you are facing the same direction as when you started, do another squat and swing, turn 180 degrees in the same direction again and squat and swing. After 4 reps reverse movements and for each rep turn 180 degrees moving back toward your start position. Continue in this manner.

Crunches with Hand to hand Dumbbell Passes – Laying on ground with knees bent and feet on the ground, have arms outstretched at sides and with a dumbbell in one hand, then crunch up torso while bringing both arms up, in a circular motion keeping arms straight, in front of you, pass the dumbbell to your other hand, always keeping both arms straight, and as you release the crunch bringing torso back to ground, also bring both arms back to ground, stretched out at sides with the opposite hand holding onto dumbbell. On the next rep during the crunch, in the same manner, transfer the dumbbell back to the hand it started in  and continue with passing dumbbell from hand to hand for each rep.

One Leg Dumbbell Cross Crunch – Lay on mat with hands close to ground bent holding dumbbells close to shoulders. Bring one leg up to a 90 degree angle with bring opposite hand with dumbbell across body and out just past or beside outside of knee of raised leg, then bring arm back and leg back down. Raise leg on opposite side and repeat movements with opposite arm, bringing dumbbell on other side out past knee of raised leg. Continue repeating these movements and alternating sides for each rep.

Dumbbell Star Crunch, Dumbbell Toe Touch – Lie on mat with legs lifted and straight at a 90 degree angle from body, with arms holding a dumbbell at ground behind your head. Open legs wide into a V keeping them straight and bring dumbbell up, crunching torso and reach through legs with dumbbell. Bring dumbbell back to start position behind head and bring legs close together again. Then bring dumbbell forward again and reach up with it towards toes, crunching torso and return to start position. This is one rep. Continue doing these movements alternating between the star crunch and toe touch.

Ugi

Ugi Burpee –  Start with Ugi just in front of you. Squat down and place hands on Ugi, jump feet back, do a push up, still with hands supported on Ugi, jump legs in, then lift Ugi up and high overhead and return to floor. This is one rep.

Ugi Twist Tuck Burpees – Start with Ugi just in front of you. Squat down and place hands on Ugi, jump feet back, do a push up, still with hands supported on Ugi, bring one knee up and twist body bringing the hip on same side as that knee close to or touching the ball, return to plank and repeat on other side, continue alternating sides for 6 reps. Bring legs back to plank position and then jump legs in, and then lift Ugi up high overhead and back to ground. This is one rep

Ugi Push Up to Jump Squats – Start with Ugi on ground just in front of you and from standing position bend over and place hands on Ugi and then jump back into plank position and do a push up. Then jump legs in and jump forward to just in front of Ugi and come down into a squat with behind coming down close to Ugi, do another jump squat and then jump back just behind Ugi. This is one rep.

Ugi Squat and Press – Start standing with feet shoulder width apart, squat down so that thighs are parallel with floor and touch Ugi to ground between feet, come up to standing and lift Ugi up high overhead. This is one rep.

Side to Side Ugi Squat and Press – Start standing straight and holding Ugi in front close to body, take a step to the right and then squat down so that thighs are parallel with floor and touch Ugi to the ground between feet, come up and simultaneously step back in to the center (start position) and lift up high overhead. This is one rep. For the next rep step out to the left side and repeat the movements to the left and continue in this manner alternating sides for each rep.

Ugi Squat and Toe Tap – Start standing with feet shoulder width apart and Ugi held at hip level, squat and bring ball to one toe, then back up and repeat these movements, alternating sides for each rep.

Weighted Leg Circle Ugi Squat – Standing just in front of Ugi with a dumbbell or weight in one hand, squat down so that your behind touches Ugi and bring dumbbell down and around the calf of one leg and then come up out of squat. For the next rep take dumbbell in opposite hand and bring it around the calf of the opposite leg and then come up. Continue doing these movements and alternating sides for each rep.

Ugi Woodchop Squats – Do a woodchop bringing Ugi high overhead to one side and when you bring it down squat down and twist bringing it low, close to ground between feet, alternate sides

Cross Ugi Woodchop Squat – Start standing with feet shoulder width apart, holding Ugi up overhead to one side and in a chop motion bring Ugi down across in front of your body to the other side and low by knees, while still squatting down bring Ugi over to the outside of the opposite knee and then swing Ugi up diagonally to the and overhead while coming up from the squat. This is one rep. For the next rep reverse the movements so that after this rep you end up in your start position. Continue alternating sides for each rep.

Ugi Overhead Swing to Jump Squat – Start standing with feet shoulder width apart and Ugi on ground just between to the front of feet. Reach down, grab Ugi and swing the ball up overhead and then bring it back to ground. Jump over Ugi so you are just in front of it and come down in a squat, so bum touches Ugi, then come up and jump back so you are just behind Ugi in your start position. This is one rep. Continue repeating these movements.

Ugi Jump Lunge Twist – Start in lunge position with Ugi held at stomach area just in front of you. Do a jump lunge, jumping up and switching leg positions, so that forward leg is now back and back leg is now in front, then hold out Ugi in front of you and swing it to the side of the forward lunging leg, so ball is kept parallel to floor. Bring ball back to front. This is one rep. Jump again switching feet and swing ball out to the other side, always to the same side as the forward leg and continue these movements alternating sides for each rep.

Lunge on Ugi – Start with a wide walking position, place front leg on Ugi, and lunge forward bending front knee and then then straightening it coming out of lunge. Keep feet in the same position throughout all movements and continue to lunge in and out on the front leg.

Side Lunge on Ugi – Place Ugi a few feet away from you to the side and then place the foot closest to Ugi on it and do a side lunge, so that your supporting leg bends and the leg with foot on Ugi is kept straight. Do a side lunge in this position and then come up. Keep feet in the same position throughout all movements lunge in and out on the front leg.

Alternating Reverse Lunges with Ugi Shoulder Lift – Start at standing holding Ugi just above left shoulder, lunge back with left leg and simultaneously lift Ugi up high overhead, then as you bring in left leg to standing bring Ugi down to the right shoulder. Repeat on the opposite side, lifting Ugi up from the right shoulder while lunging back right leg, and then when you come back to standing also bring Ugi back to left shoulder where it started. Continue alternating sides for each rep.

Side Lunge Jumps with Ugi – Hold Ugi in front of you and place left leg out to the side keeping it straight and bend your right knee going down into a side lunge. From this position jump and switch to do a side lunge on the other side, so that right leg is straight and knee of left leg is bent and touch ground with fingers of right hand. Hold Ugi in front of you throughout all movements and continue jumping and each time doing a side lunge on the opposite side.

Overhead Ugi Sit ups – Lying on ground with knees bent hold Ugi on ground with arms outstretched behind head, sit up and bring Ugi up lifting it towards ceiling, reverse movement bringing Ugi back. This is one rep. Do as many reps as possible in time period or set number of reps as indicated.

Elbow to Ugi Crunch – Lying on ground with knees bent and holding Ugi between knees, place hands behind head and come up crunching abs and twist torso to bring one elbow to Ugi, release and go back to ground and then come up for next rep and twist torso in the opposite direction and bring other elbow up to Ugi. Release and continue with crunches alternating sides for each rep.

Ugi V Ups – Lie down flat on ground with arms outstretched on gound behind head holding Ugi and legs flat and extended, raise ball and straight legs up high into a V position, and then lower back down to start position. This is one rep.

3 Point Ugi Ab Choppers – Lying on ground with knees bent hold Ugi on ground with arms outstretched behind head, sit up and bring Ugi up high overhead and down to the right side to ground, then reverse movement bringing Ugi back overhead. On the next rep bring Ugi between legs towards ground and for the third rep bring Ugi to the opposite side as the first rep, continue alternating bringing Ugi down to these 3 points.

Ugi Russian Twist – Start in seated position with knees slightly bent and feet off floor, hold Ugi at right hip, twist body and bring Ugi to left hip, and continue alternating sides for each rep keeping legs elevated a few inches off ground through movements.

Ugi Russian Twist and Toe Touch – Start in seated position with knees slightly bent and feet off floor, hold Ugi at right hip, twist body and bring Ugi to left hip, and then lie back with legs straight on ground and touch Ugi to the ground behind head, then sit up and bring Ugi overhead and forward to touch toes. This is one rep. For the next rep repeat these movements but start with Ugi at the opposite side for the Russian twist and alternate starting sides for each rep. 

Ugi Cross Core Abs – Lying on ground with knees bent hold Ugi on ground with arms outstretched behind head, sit up and bring Ugi up overhead and down to touch the ground between legs, then bring Ugi to one side of the body touching ground by hip and then bring Ugi over to the other side, touching the ground with Ugi on the other side by hip. Then return to start position touching Ugi down to the ground behind your head. This is one rep.

One Leg Ugi Suitcase Crunch – Lie flat on mat or ground with legs straight on floor and arms behind head holding onto Ugi, bring one knee in to chest while raising torso, crunching abs and bringing Ugi over knee towards feet, then reverse movements bringing leg back to ground and Ugi back overhead. Continue these movements alternating legs for each rep.

90 Degree Ugi Crunches – Lay straight on a mat or the ground and lift  legs up at a 90 degree angle bending knees so that they also form a 90 degree angle (if you were turned upright you would look like you are sitting in a chair), set Ugi on your shins and then crunch your body up and as you come up reach out your hands and touch the sides of Ugi and then release and come back down. Continue these movements doing as many reps as possible in time period.

Ugi Bridge Crunch – Start lying on ground with knees bent and feet raised up on Ugi and arms straight on ground behind head. Lift hips up into bridge position and then lower hips to ground, as you lower hips crunch torso forward bringing arms up overhead and down to touch Ugi between legs and then bring arms back to ground behind you. This is one rep.

Toss and Catch Ugi – In seated position with legs outstretched but relaxed, knees slightly bend, lean back a bit and throw up Ugi and catch it while balancing and holding core tight.

Ugi Toe Touch – Lay on mat and bring legs up so they are at 90 degrees with soles of feet facing ceiling, hands are overhead holding onto Ugi at ground, crunch up torso and bring Ugi up to touch toes and then lower torso and Ugi back to the ground. This is one rep.

One Leg Toe Touch with Ugi – Lay on ground with legs straight and flat on ground and arms also held out straight behind head holding onto Ugi. Lift one leg and at the same time lift Ugi up and touch Ugi to toe, and then return both back to start position. Repeat lifting up the opposite leg, touch toe to Ugi and return to ground. Continue alternating lifting right and left legs for each rep.

Leg Lift, Toe Touch, Leg Drop, Toe Touch with Ugi – lying flat on mat with legs straight and arms extended above head holding Ugi, lift legs together straight up at 90 degrees while simultaneously lifting up Ugi to touch toes, lower legs and Ugi down to starting position. Next sit up lifting Ugi overhead and reach forward to touch Ugi to your toes and then reverse movements coming back to starting position again. This is one rep.

Caterpillar Ugi – Sit on Ugi and balance with legs raised and hands just touching ground behind you, then crunch knees in towards chest and then bring them back out and continue alternating bringing legs in and out. Focus on tightening abs during movements.

Ugi Twist Tucks – (aka Criss Cross on Ugi) Start in plank with hands on Ugi, bring one knee up and twist body bringing the hip on same side as that knee close to or touching the ball, return to plank and repeat on other side, continue alternating sides. For bodyweight version, start in plank and do knee to opposite elbow knee tucks, alternating sides.

Ugi Plank Arm Lifts – Start in plank position on your forearms with feet up on Ugi. Alternate lifting and reaching the hand of one arm out in front of you and then bringing it back and then reaching the other arm out towards the wall in front of you and bringing it back. Continue holding plank and alternating reaching out arms while balancing in plank position on Ugi.

Ugi Plank Tap Downs – Get in high plank position with feet on Ugi, take one foot off Ugi and touch floor beside it with foot, then put foot back up an Ugi and take the other foot off and touch floor beside Ugi on the other side and bring back up so both feet are again on Ugi. Repeat these movements alternating sides of touching the floor with foot while holding plank position. You will need to use your core stabilizing muscles to keep balance while doing this exercise.

Ugi Plank Leg Lifts – Start in plank position, balancing on your forearms with feet up on Ugi. Alternate lifting one leg up, then bringing it back and then lift the other leg up and bring it back. Continue holding plank and alternating lifting legs while balancing supporting foot on Ugi.

Ugi Plank Walk Down – Start in high plank (push up) position with feet up on Ugi, then go down to elbow plank position one arm at a time and then come back up to start high plank position one arm at a time. Continue changing plank positions going from high plank to elbow plank and back while keeping feet balanced on Ugi.

3 Point Ugi Plank Jumps – From standing place Ugi on ground in front of your feet, place hands down on Ugi and jump back into high plank, jump feet in and then out to one side, jump them back in and then out to the other side and back in again. Continue jumping in and out to the 3 points, center, left and right for indicated number of reps or time.

3 Point Plank Jumps with Ugi Raise – From standing place Ugi on ground in front of your feet, place hands down on Ugi and jump back into high plank, jump feet in and then out to one side, jump them back in and then out to the other side and back in again. After jumping out and in to center, left and right points, stand and lift Ugi up overhead and back to floor. This is one rep.

Plank to Pike on Ugi – Get into plank position with feet on Ugi, hold for a few seconds, then roll ball in a bit so feet come forward n it and lift up hips to bring yourself to pike position. Again hold a few seconds and roll back out so you are in plank and repeat these movements balancing on Ugi and alternating positions.

Ugi Bridge – Start lying on ground with knees bent and feet raised up on Ugi. Then lift hips up into bridge position and then lower hips to ground and repeat lifting hips up to bridge and lowering.

Ugi One Leg Bridge  – Start lying on ground with knees bent and feet raised up on Ugi. Then lift one leg up so that foot it pointed towards ceiling and leg is straight and then lift hips up into bridge position and then lower hips to ground and repeat lifting hips up to bridge and lowering with one foot up on Ugi and the other leg lifted up.

Ugi Bridge with Hand to Hand Dumbbell Pass – Get into bridge position with feet raised on Ugi. Hold this position raising hips as much as possible. Meanwhile, have arms extended out to each side with a dumbbell in one hand, bring both arms up to center, keeping them outstretched and transfer dumbbell to the opposite hand and lower both arms back to ground. Continue raising arms and switching dumbbell for each rep while holding hips up in bridge position.

Weighted Hip Circle Ugi Bridge – Start lying on the ground with knees bend and with feet raised up on Ugi, which is in close to body, and hold a dumbbell in front of you at navel area.Lift hips up into bridge position and take dumbbell in one hand and bring it under the body switching hands and bringing it back to navel area as you lower hips back to ground. For the next rep switch hands and bring dumbbell around your hips in the other direction while your hips are raised in bridge. Lower coming back to start position and continue these movements alternating sides for each rep.

Crab Reach Ugi Squeeze – Get into crab position so hands and feet are on the ground and you are facing up, place Ugi between your knees and squeeze to hold in place. Bring one arm up and touch your forearm to the Ugi ball and then reach arm up and over your body towards the other hand and then bring it back. This is one rep. Continue with alternating these positions of bringing forearm and hand in to touch Ugi and stretching it out across body to the other side while squeezing Ugi between knees for as many reps as possible.

Ugi Swing – Stand with legs wide and holding Ugi in front of you, swing Ugi from between legs up to shoulder level and then back down between legs, thrust hips with each upward swing and continue in this manner swinging Ugi up and back down.

Ugi Diagonal Woodchops – Stand with legs shoulder width apart and hold Ugi up above one shoulder, swing Ugi down to opposite side of the body just below hip area, bring back up and repeat.

Woodchop and Get Up Jump with Ugi – Standing at the end of a mat with Ugi on the ground just to the outside of one foot, do an upward woodchop motion, bringing Ugi diagonally across body and reaching it up high towards the ceiling on the other side and then bring it down to navel area, and lie down on mat. Touch Ugi to ground above your head and then get up and as you come up onto your feet, jump up lifting Ugi high overhead. This is one rep. For the next rep place Ugi on the ground on the outer side of your foot on the opposite side from where it started and continue doing these movements from this side. Alternate sides doing the woodchop for each rep. 

Ugi Squeeze – From standing position, place Ugi between knees, squat down and pulse squat squeezing Ugi between legs.

Swiss ball

Rolling Knee Tucks and Push up on Swiss ball – Start with feet up on ball, hands on floor, and roll ball in towards you bending knees and then back out, at this point do a push up. Continue repeating these movements doing as many reps as you can in the time period. Each push up counts as one rep.

Ab Pulses on Swiss ball – Lie back with your mid to lower back on Swiss ball, then extend your arms out overhead with fingers pointed straight up to ceiling, or hold onto a weighted object and hold it up high overhead. Pulse your torso up until you feel your abs contact while reaching up towards ceiling and then gently release. Continue with these movements of pulsing up and then lightly releasing.

3 Point Ab Chops on Swiss ball – Lie back with your mid to lower back on Swiss ball, then extend your arms out with hands held together behind head. Crunch up and bring arms overhead and down between knees, then go back to start position. This is one rep. On the next rep bring arms overhead and down to the right side and back, and for the third rep bring arms down to the left side, continue alternating crunching up and bringing arms over and down to these 3 points.

Alternating Toe Touches and Push Through Crunches with Swiss Ball – Lying on ground, lift legs up to 90 degrees with soles of feet facing the ceiling and holding the Swiss ball up between your feet. Reach up towards the left side and touch toes with fingertips, come back and then repeat on the right side, touching toes of the right foot with fingers. Next crunch up and push hands held together through legs. This is one rep. Continue doing as many reps as you can in the time interval.

Leg Raise with Swiss Ball and Dumbbell Touch – Lie on back, and with arms outstretched behind head on floor holding onto a dumbbell with both hands.  Lift legs with Swiss ball held between feet, so soles of feet are facing ceiling and bring the dumbbell up and touch the Swiss ball with the dumbbell. Then lower arms and dumbbell and legs with ball back down to the ground. This is one rep.

Leg Raise and Touch Back, Up and Back with Swiss ball – Lie flat on back, with arms at your side and Swiss ball held between feet, lift legs up and bending at hips bring ball, still held between feet, back to touch the ground behind your head, lift up lower torso and bum, raising ball up high and touch ball down to ground behind head again and then bring ball back to start position. This is one rep. Continue doing as many reps as you can in the interval period.

Passing Ball with Swiss ball – Lying face up on exercise mat with legs on ground and arms extended on ground above head, hold Swiss ball between feet and raise legs up, with Swiss ball between feet until legs are at 90 degrees and bottoms of feet are facing ceiling, reach up and take Swiss ball in hands and simultaneously lower Swiss ball back to ground behind head keeping arms fully extended throughout movement and legs also kept fully extended back down to ground. Then again simultaneously lifting arms, holding Swiss ball, and legs up until both are at center positionextended out towards ceiling, Grab Swiss ball between feet and lower down to ground while simultaneously lowering outstretched arms back to ground overhead. Continue alternating movements passing the ball from feet to hands and back to feet and so on. Each time the ball touches the ground is one rep.

Plank on Swiss ball – Get into plank position, balancing on your forearms with feet up on Swiss ball, and hold body up in a straight line in this position for the required time. Pulling in your tummy, helps to strengthen ab muscles.

Hamstring Curls with Swiss ball– Lying on back put shins up on Swiss ball and using legs roll it in towards you until your feet are on ball, lift your butt as you roll it in and bring the ball in close to your body, just under butt and then roll it back out to start position, bringing torso and butt back to the ground.

Swiss Ball Thigh and Fly (with dumbbells or other weights) – Lie on back, and with arms outstretched to sides and dumbbells in hands raise arms straight up to ceiling with palms facing inward, while lifting legs with Swiss ball held between feet, so soles of feet are facing ceiling. Lower arms w/ dumbbells and legs with ball simultaneously. If this is too challenging, alternate lifting arms and lowering and then lifting legs and lowering. Practice with lower weight db’s first until you get it.

Back Lifts with Swiss ball Butt Squeeze – Lie face down on mat holding Swiss ball between feet and with arms together overhead, then bring arms down in an outstretched snowangel circle lifting back as they go behind you while simultaneously squeezing and lifting Swiss ball. Release circling arms back to their overhead start position.

Medicine Ball

Roll over Weighted V Up Burpee – Place ball in the middle of the area you are going to be hopping over and about a foot above where you are standing. So, if you are jumping to the right, the ball is just a little over to the right of your feet and a bit above. Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then lie down and roll over 180 degrees so you are facing up. Reach your hands above your head and grab the ball and bring body up into a V up position, with legs straight and outstretched above and hands with ball reaching up towards them. Then come back down returning ball to ground and continue rolling another 180 degrees to the other side of ball. Jump legs back in and jump up. This is one rep. For the next rep reverse movements going back to your start position. Continue these movements rolling to alternating sides for each rep.

Front Lunge Ball Pass Under – From standing ring one leg forward and bring it into a front lunge position with front leg bent, always keeping knee behind toe. Bring medicine ball and pass it under front leg, around and bring ball back up close to body as you bring front leg back to standing. This is one rep. On the next rep do a front lunge with the other leg and bring ball again under and around leg lunging in front and bring back as leg comes back in out of lunge. Continue these movements alternating legs for each rep.

Squat, Twist and Knee Tuck with Medicine ball – Holding a medicine ball in front of you do a squat and when you come up out of squat position twist torso to the left side bringing right leg up and over to the left with bent knee and bring medicine ball down to the right side of left leg. Do another squat and this time when you come up twist torso to the right and bring left leg up and over to the right with bent knee and bring medicine ball down to the left side of right leg. Continue with these movements alternating sides for each rep.

Leg Circle Squat with Medicine ball – Standing holding medicine ball in front of you at navel squat down and bring ball down and around the calf of one leg and then come up again to standing. For the next squat bring the medicine ball down and around the calf of the opposite leg and then come up. Continue doing these movements and alternating sides for each rep.

Sit Up with Medicine ball – Lying on mat with legs and knees bent, feet on ground, hold a medicine ball in hands above your head close to ground, then sit up and bring ball forward and touch ball to the ground between your feet. Then reverse movements back to start position. This is one rep.

Weighted Sit Ups with Twist – Lie on the ground with your legs bent, wide apart and with your feet on the ground, hold a medicine ball, dumbbell or other weighted object at ground behind head. Sit up and bring weight up and overhead and then down towards ground between legs, then bring arms parallel to ground and swing the weighted object to the left. Reverse these movements and come back to start position. For the next rep do the same movements for the sit up but swing the weight to the right side. Continue doing sit ups in this manner twisting and bringing the weight to the opposite side for each rep.

One Leg Suitcase Crunch with Medicine ball – Lie flat on mat or ground with legs straight on floor and arms behind head holding onto Medicine ball, bring one knee in to chest while raising torso, crunching abs and bringing the medicine ball over knee towards feet, then reverse movements bringing leg back to ground and medicine ball back overhead. Continue these movements alternating legs for each rep.

45 Degree Crunches with Medicine ball – Sit on floor holding medicine ball to chest and lean back at a 45 degree angle while lifting feet up off floor. Then hold ball out in front of you and bring ball as far as you can to your right, then bring ball back to center with arms kept straight and then twist upper torso bringing ball as far as you can to the left side. Continue with these movements alternating bringing ball from center to right to center to left.

Diagonal Crunches with Medicine ball – Lie flat on ground with legs straight and spread wide. Roll onto your right hip and hold the ball with arms straight overhead, just off to the right from center, then lift torso and bring ball overhead and down to touch ground in between legs and reverse movements but come back to the left side, so that you are lying on your left hip with ball held overhead but just off to the left. Then do the same movements on this side and roll back down after to the right side. Continue in this manner alternating sides for each rep.

Side Double Crunch with Medicine ball – Laying on ground and holding medicine ball at navel area, crunch up torso and bring legs and knees into center while twisting and bringing medicine ball out to one side of knees, release movements bringing legs back out and medicine ball back to navel and then repeat movements but twist body to the other side and bring medicine ball to the other side of your knees, release again and continue these movement switching sides for each rep.

Rolling Pin Abs – Start lying on ground with legs bent and come up so that torso is at a 30 to 45 degree angle and hold medicine ball close to the knee of one leg. This is your start position. Roll medicine ball out towards the outer part of knee while crunching body up and then reverse movements coming back to start position. Continue rolling medicine ball out while crunching up and releasing, tighten abs during movements.

Ball Leg Roll – Start lying on ground with legs bent and come up so that torso is just a little up from ground and hold medicine ball just between legs and low. Sit up while you roll ball up to your knees and then down to your ankle and then reverse movements rolling it back and bringing torso back down close to ground in your start position. This is one rep.

Toe Touch with Medicine ball – Lay on mat and bring legs up so they are at 90 degrees with soles of feet facing ceiling, hands are overhead holding onto a medicine ball on the ground, crunch up torso and bring ball overhead to touch toes and then keeping legs up throughout all movements, lower torso and ball back to the ground. This is one rep. Continue repeating these movements.

One Leg Toe Touch with Medicine ball – Lying on mat with legs flat on ground and arms outstretched overhead near ground holding onto medicine ball, lift one leg and arms up simultaneously, touch toe with medicine ball and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep

Sit up with Ball Pass – Lie back with knees bent, feet on floor, holding medicine ball overhead, sit up and pass ball around one leg, lie back bringing ball back overhead and repeat circling ball around other leg, continue alternating sides.

Overhead Ball Sit Up with Medicine ball – Lying on mat with legs and knees bent, hold a medicine ball in hands overhead and back close to ground, sit up and lift ball reaching it up high towards ceiling and then bring it back down and return to starting position lying back with ball behind head near floor. This is one rep.

Ab Pulses with Medicine ball – Sitting on mat with legs and knees slightly bent, hold a medicine ball in hands outstretched held up high toward ceiling, lean back, keeping ball raised to ceiling and then sit up raising ball higher and pulse at halfway to almost sitting up position.

Russian Twist with Medicine ball – Sitting on mat with legs extended and knees slightly bent and holding medicine ball close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements. Twist torso to opposite side bringing medicine ball to opposite hip near ground. Continue twisting torso and bringing medicine ball down to alternating sides. Each touch down with medicine ball is one rep.

3 Point Russian Twist with Medicine ball – Sitting on mat with legs extended and knees slightly bent and hold medicine ball close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements. Twist torso to opposite side bringing medicine ball to opposite hip near ground then lift medicine ball up as high as you can, and continue bringing ball to ground at right hip, then left hip and up high.

3 Point Ab Choppers with Medicine ball – Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands holding onto medicine ball, sit up and bring ball high overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and ball back overhead. This is one rep. On the next rep bring ball down between legs towards ground and for the third rep bring down ball to the left side, continue alternating bringing ball down to these 3 points.

Toss and Catch Medicine ball – In seated position with knees slightly bent and feet up off floor, lean back at a 45 degree angle and throw up medicine ball into the air and catch it while holding your core tight. Keep on tossing up ball and catching it while keeping feet off floor and leaning back at 45 degrees.

Medicine Ball Circle Plank – Start in high plank (push up) position, supporting yourself with left arm, place your right hand on medicine ball and roll ball around in a huge circle formation always keeping it within reach. Make 3 circles and then roll it towards left hand and switch, this time supporting with right arm and using left hand to roll medicine ball around in circles. Each circle is one rep.

3 Point Roll Back with Medicine ball – Standing at one end of mat hold medicine ball in front of you, roll back so knees are overhead and touch ball on ground behind head, then roll forward, touch ball to ground in front of you, come up to standing and lift medicine ball high overhead and then bring back to start position. This is one rep.

Lateral Jump and Diagonal Woodchop with Medicine ball – Standing straight with medicine ball on floor beside your left foot, hop with both feet together over ball to the other side of it. Then bend over, pick it up and do a diagonal woodchop bringing ball at a diagonal across your body to the opposite side and up high above your left shoulder. Then reverse movements returning ball to ground beside right foot. This is one rep. For the next rep jump over the ball back to your start position and do a diagonal woodchop again in the opposite direction. Return ball to ground and continue these movements alternating sides for each rep.

One Leg Ball Touch Down and Press – Start at standing holding medicine ball in front of you at navel area and lift one leg balancing on the other. Bring body forward and touch medicine ball to ground balancing on the one leg. Then straighten body and lift medicine ball up high towards ceiling and then back to navel area. This is one rep. Continue these movements doing as many reps as you can during interval period. For the next round alternate legs.

Ball Pass with Back Lift, Butt Squeeze – Lying face down on the ground with ball in front of you lift your legs up off ground, squeezing your glute muscles and lift your shoulders up from ground arching back as much as possible and then with arms out wide in front of you, roll ball from one hand to the other, keeping back arched and butt squeezed until the end of the interval period.

Step or Box

Sliders

Push Ups with Side Arm Slide – Start in push up position and with hands on sliders, slide one hand out to the side and do a push up, then slide it back to start position. Next slide the opposite hand out to the other side and do a push up in this direction and then return to start position. Continue doing arm slides and push ups alternating sides for each rep.

Sliding 2 Way Lunge – from standing position with one foot on slider, slide foot out to side with leg going into a side lunge position, slide foot back in and then slide back into a backwards lunge position and then back to start position. Continue on same leg, or switch slider to other foot in between reps to alternate feet.

Alternating Hand Slide Out – Start in high plank (push up) position and place hands on sliding pads, take turns sliding one hand forward as far as you can and back, and then the other. Continue holding plank and alternating pushing hands on sliders out and back.

Bridge Alternating Leg Slide – Get into bridge position with shoulders and arms on floor, pelvic area lifted, knees bent with feet on the floor each with a slider under it. Holding this position alternate sliding one leg out and back and then slide your other leg out and back. Continue alternating in this manner for indicated time or number of reps.