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.

 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. 

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.

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.

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