Tuck Jumps: 10 reps
Begin in a standing position. Jump vertically into the air, tucking your knees toward your chest. As you gain height and momentum, bring your palms flat towards your knees so that you crunch your body in mid-air. Land softly on your feet and repeat.
Mountain Climbers: 20 reps
Begin in a plank position. Draw one knee towards the opposite shoulder and immediately repeat the same movement with your opposite leg. Keep your arms straight and in a straight line with your shoulders, neck aligned with your body.
Burpees: 10 reps
Drop down to the floor and perform a push-up, maintaining proper form throughout the movement. Jump both of your legs towards your forearms, and hop up to perform a vertical jump.
Plank tucks: 10 reps
Begin in a plank position. Hop both of your feet towards your forearms and immediately hop them back to starting position. Repeat.
Spiderman push-ups: 10 reps
Begin in a plank position with your wrists in line with your shoulders, heels raised and off the floor. Bring your body down into a push-up, bending your elbows and lowering your upper body as close to the floor as possible. As you lower yourself, crunch your knee towards the side of your body. It should almost make contact with your elbow and you should feel a contraction in your obliques. Bring your leg back to starting position and crunch the other knee towards the other side of your body.
Kettlebell swings: 10 reps