Lower Body Wall Sit: Stand with your back flat against a wall and your knees bent at 90 degrees. Hold this position for at least a minute. Lunges: Keep your hands on your hips and take a big step forward. Touch your back knee to the ground while keeping your torso upright. Repeat 25 lunges on each side. Single-Leg Lateral Hops: Stand on your right leg and hop 20 times to the right. Repeat in the opposite direction off your left leg. Single-Leg Medial Hops: Stand on your right leg and hop 20 times to the left. Repeat in the opposite direction off your left leg. Upper Body and Core Push-ups: Start on your toes and straight arms. Your hands should be shoulder-width apart and fingers facing forward. Lower yourself until your chin almost touches the ground and push up again. Repeat as many times as you can. Russian Twists: Sit with your feet hovering off the ground and hold a dumbbell or weight-plate. Turn to the left and tap the weight on the ground next to you. Without shifting your lower body, turn to the right and tap the weight on the ground again. Repeat 10 times on each side. Dips: Start with your hands on the bars and your arms straight. Lower yourself until your elbows are at 90 degrees and then push yourself back to the starting position. Repeat as many times as you can. Plank: Lie on your stomach with your forearms beneath your chest. Push yourself onto your forearms and toes with your stomach and glutes braced. Your body should make a straight line from your feet to your head. Hold for at least a minute. Side Plank: Support yourself on the lateral side of your right foot and your forearm. Keep your forearm pointed away from your body and your elbow underneath your shoulder. Don’t let your hips sag. Hold this position for at least a minute. V-Sit Ups: Start by lying on your back with your arms over your head and your legs straight. Brace your core and crunch your arms and legs together until your hands and feet meet. Keep your torso straight throughout the movement.