Beginner: Do each exercise at high intensity for 30 seconds and then rest 30 seconds. Repeat each exercise for a total of three rounds.
Intermediate: Do each exercise at high intensity for 40 seconds and then rest 20 seconds. Repeat each exercise for a total of four rounds.
Advanced: Do each exercise at high intensity for 50 seconds and then rest 10 seconds. Repeat each exercise for a total of five rounds.
Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.
Start in a traditional plank — shoulders over hands and weight on just your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Stand with your legs shoulder-width apart. Your arms should be bent at your sides. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Repeat.
Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor. Reverse direction by jumping to the right with your right leg. This completes one rep.
Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.
Stand with feet shoulder-width apart, with your core engaged.
Take a big step forward with your right leg. Keep your arms by your side.
Shift your weight forward with this leg, so your heel touches the floor first. Then lower your body until the forward leg is parallel to the floor. This is the bottom position.
Jump up, quickly switching the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. To help you move explosively, propel your arms into the air while you jump. Gently land back on the floor in a basic lunge position with the opposite leg forward.