- Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders, your palms facing behind you.
- Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.
- Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead. Clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor.Â
- Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
- Stand in a staggered stance, your right foot in front of your left. Simultaneously jump back with right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back.
- Continue to quickly switch legs back and forth as you raise and lower you arms. Repeat as many times as you can in 30 seconds.
- Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.
- Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.
- Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head (as if you had just been arrested).
- Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.
Run in place.
- Start by lying on your back and a slight bend in your knees.
- Raise your legs to a perpendicular position to the floor. This is your starting position.
- Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor.Â
- Raise your legs back up to the starting position and repeat.Â
- Only lower your legs as far as your abs have enough strength for.Â