Move 1: Overhead Squat
Targets core, upper back, and legs
Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels (A). Squat down as far as possible without letting your knees jut out past your toes (B). Return to standing. That’s one rep. Do 10 to 15.
Trainer Tip The towel helps keep your shoulders aligned. Sans towel, raise your hands overhead–but keep your shoulders back and in line with your heels.
Move 2: Airplane/Superman Extensions
Targets core, lower back, and glutes
Lie facedown and extend your arms out at shoulder height, keeping your elbows slightly bent (A). Press your shoulder blades together and lift your arms, torso, and legs off the floor (B). Holding that position, bring your arms in front of you (C), hold for one count, and then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
Move 3: Scissor Lunges
Targets lower body
Stand with your feet hip-width apart, hands clasped behind your head. Lunge forward with your left foot and lower yourself until your right knee almost touches the floor (A).Explosively push up and scissor your legs in midair, landing with your right leg forward (B). When you land, drop down, explode up, and scissor again. That’s one rep. Do 3 or 4.
Trainer Tip Land as lightly and quietly as possible.
Move 4: Standing Bird Dog
Targets core and lower body
Stand with your arms at your sides, right foot raised a few inches behind you (A). Lean forward while you extend your right leg directly back and your left arm forward (B). Keep your right arm against your body. Your torso, left arm, and right leg should be parallel to the floor. Hold for one second, then return to start. Repeat on the other side. That’s one rep. Do 5 or 6.
Move 5: Mountain Climbers
Targets core and upper body
Get in plank position with your hands directly below your shoulders and your feet together (A). Bend your left knee and draw it toward your chest (B). Extend back to start. Repeat with your right leg. That’s one rep. Do 20 to 30, moving quickly.
Trainer Tip Brace your abs and keep your back flat.
Move 6: Squat Thrusts
Targets core and legs
Stand with your feet together, arms at your sides. Bend your knees and place your palms on the floor in front of your feet and along the outsides of your knees (A). Using your arms for support, jump both feet back and land in plank position (B). Jump both feet forward to return to the squat. Return to standing. That’s one rep. Do 12 to 15.
Move 7: Pike Walk/Pushup Combo
Targets core and upper body
Stand with your feet together, arms at your sides (A). Bend over (it’s OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you (B). Walk your hands forward into plank position and do one pushup (C). Keeping your hands in place, walk your feet up until they’re as close to your hands as possible. That’s one rep. Continue moving forward until you’ve done 5 to 6 pushups.
Trainer Tip Keep your neck in line with your spine at all times.
Originally posted and shared from: http://bit.ly/1nXkhl2, by Mike Mejia, C.S.C.S., November 7, 2008