The Warm-up
Get your body warmed up with a light jog in place for one minute. Follow with 20 arm circles forward and 20 backward to loosen up your shoulders.
High Plank to Low Plank
Start in a high plank position. Lower yourself down to your elbows one arm at a time, then return to the high plank position one arm at a time. Complete three sets of 10 to 12 reps per arm.
Mountain Climbers
From a high plank position on your hands, alternate bringing your knees toward your chest in a running motion. Do three sets of 20 to 30 reps per leg.
Burpees
From a standing position, hinge down to place your hands on the ground, jump your feet back into a plank, do a push-up, jump your feet back toward your hands, then jump with your hands over your head. Perform three sets of 10 to 12 reps.
Plank Jacks
Start in a high plank position on your hands. Jump your legs wide apart and then back together, like a jumping jack. Complete three sets of 20 to 30 reps.
Russian Twists
Sit with your knees bent and lean back slightly. Hold your hands together and rotate your torso from side to side, touching your hands to the ground each side. Do three sets of 15 to 20 reps per side.
Jump Lunges
Start with your feet hip-width apart, step back into a lunge, then jump up, switching legs mid-air to land in a lunge with the opposite leg forward. Perform three sets of 12 to 15 reps per leg.
The Cool-down
Finish your workout with some light static stretching. Focus on your core, legs, and arms to prevent injury, improve flexibility, and speed up recovery.