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.

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. Keep lifted leg straight up, foot towards ceiling, while you pulse up and down with hips, using your bum and hamstring muscles. For more intensity start with feet elevated on a surface about 10 inches from ground, so that supporting leg is raised throughout movements. Do one 30 second period on left and then next round on right side.

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.
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.

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.

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.

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.

Do a regular push up and then turn into side plank position and extend your top arm up to ceiling in a 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. Alternate sides for each rep.

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.

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