Bodyweight Squat

Set your feet shoulder-width apart, toes slightly turned out. Try to Pull in your lower abs, and keep your head and eyes forward. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise pause for a moment and explode back up to the starting position.

For added balance you can hold your arms out in front of you at shoulder height.

 

Burpees

A burpee is a push-up followed by a jump squat. Stand with your feet shoulder-width apart, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.

 

Jump your feet back to land on the balls of your feet in a plank position.

Lower into a push-up, keeping the core engaged. Push-up to lift body off the floor and return to plank position. Then Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.

Land and immediately lower back into a squat for your next rep.

 

Mountain Climbers

Get into a starting press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended. Keeping your core firmly engaged and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position. Then repeat the movement with your other leg, and continue alternating legs throughout the duration of the exercise.

 

Star Jumps

Start the exercise in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Jump up, raising your arms and legs out to your sides. Try to land softly with both your feet together and immediately lower yourself back into the starting position ready for another rep.

 

Forward Lunge

Start by standing with feet hip-width apart and hands by your sides. Take a big step forward with your right foot and bend at the knee until both knees form 90 degree angles while bringing hands to your hips or chest. Press down into your right heel to push back to the starting position.

 

High Knee Run On Spot

Begin by standing with your feet hip-width apart. Lift up your left knee to your chest. Then switch to lift your right knee to your chest. Continue the movement, alternating your legs and moving at a sprinting or running pace throughout the duration of the exercise.

 

Plank Shoulder Tap

Start the exercise in a press-up position and make sure your hands are directly under your shoulders and your feet are in line with your hips. Keeping your hips as still as possible, lift one hand and tap the opposite shoulder. Repeat the movement on the other side. Keep repeating this while making sure your body is as still as possible and your core is thoroughly engaged.

 

Crunches

Begin by lying flat with your fingertips behind your head, just above your ears. Your elbows should be in line with your chin or ears. Your legs should be together, bent at the knees, with both feet placed flat on the floor. Then raise your head and shoulders off the ground, pushing your chest towards your hips. Your abs should contract during the movement. Pause, before returning, in a controlled manner, to the starting position.

 

Alternate Leg Raises

Lie flat on the floor with your palms facing down. Raise both legs until they’re perpendicular to the floor. From this position, and without moving your right leg, lower your left leg until your heel touches the floor. Pause, and then lift your left leg back up to meet your right. Repeat the movement, only this time, lowering and raising your right leg. Continue to alternate legs with each rep.

 

Many of these exercises are challenging, so do what you can at a realistic pace and aim to improve week by week.