1) Butt Kicks for 30 Sec

• Stand straight with feet shoulder width apart.
• Start off with a warmup jog in place to get your muscles loose.
• Kick your right heel to your butt while keeping your left leg straight.
• Alternate between kicking your right and left leg back towards your glutes.
• Keep your torso upright and swing your arms to help propel your kicks.
• Focus on breathing, in through the nose and out through the mouth.
• Continue for 30-45 seconds.

Rest for 30 Sec

2) High Knees for 30 Sec

• Start in a standing position, feet together, arms at your sides
• Raise your right knee high in front of you and quickly switch, bringing your left knee up
• Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
• Continue raising your knees as high as possible with each step, keeping your back straight
• Keep your head up and focus ahead
• Complete 20 to 30 repetitions

Rest for 30 Sec

3) Bear Crawl for 30 Sec

• Begin in a kneeling position with your arms extended parallel to your shoulders and your knees under your hips
• Engage your core, keeping a neutral spine throughout the exercise
• Lift your hips and walk your hands in front of you to transition to a plank position
• Keeping your core engaged and your arms extended, initiate the motion of the bear crawl by taking a small “step” forward with your left arm and right leg simultaneously
• Bring your left knee in and forward while bringing your right arm backward and in at the same time
• Repeat the motion of walking forwards, alternating arms and legs with each step for desired number of reps
• To finish the bear crawl, perform the same motion in reverse, returning to starting position

Rest for 30 Sec

4) Donkey Kick for 30 Sec

• Start on all fours, with your knees and hands aligned underneath your shoulders and hips.
• Tuck your toes under and lift your knees off the floor.
• Engage your core and round your spine, hinging at the hips.
• Exhale as you kick your feet back, straightening your legs and flipping them up towards the ceiling.
• Keep your head and neck in line with your spine as your legs reach up towards the sky.
• Pause before inhaling to bring the knees back into the chest.
• Return to the starting position and repeat.

Rest for 30 Sec

5) Knee Plank for 30 Sec

• Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
• Keep your spine lengthened and your neck in line with your body.
• Breathe deeply, focusing on your core and keeping your core muscles engaged.
• Slowly shift your weight to one knee, and lift up the other knee.
• Hold the position for 10-30 seconds.
• Repeat on the other side.

Rest for 30 Sec

6) High Plank for 30 Sec

• Start with your hands shoulder-width apart on the floor and extended in front of you.
• Tuck your toes and step or jump back to a plank position.
• Pull your belly button in towards your spine to stabilize your core.
• Squeeze your glutes and quads and ensure your shoulders, hips, and heels are in a straight line.
• Make sure your head is in line with your spine and look at a spot on the floor about a foot beyond your hands
• Maintain the plank position while breathing deeply for 30 seconds to 1 minute.
• To come out of the plank, lower yourself to the floor one vertebrae at a time.

Rest for 30 Sec

7) Chair Squat for 30 Sec

• Stand up straight and bring your feet about shoulder-width apart.
• Lower your hips and bend your knees, as if you are about to sit in a chair.
• Continue to lower until your thighs are parallel to the floor.
• While keeping your back as straight as possible, press through your heels and stand up.
• Repeat the movement for as many repetitions as desired.

Rest for 30 Sec

8) Wall Pushup for 30 Sec

• Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
• Keep arms straight and walk your feet out a few feet from the wall.
• Bend at the elbows until your face and chest is close to the wall.
• Press back up to the starting position.
• Do 8-12 repetitions.

Rest for 30 Sec

9) Shoulder Press for 30 Sec

• Stand with your feet hip-width apart.
• Hold the weights at shoulder-height, with your elbows slightly bent.
• Press both weights directly overhead, making sure to keep your elbows slightly bent.
• Lower the weights back down to shoulder-height.
• Repeat for desired number of reps.

Rest for 30 Sec