PHASE 0

Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Start in plank position with your arms extended and hands under your shoulders, feet together. Your body should be in a straight line from your head to your heels. Engage your abs to help protect your lower back from injury. Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. Continue to jump back in and out. Keep your back flat and don’t let your hips drop throughout the entire movement. Your arms should remain steady. Perform plank jacks for 10–20 seconds to start. You can work up to 60 seconds or jump at a faster speed to make the move more challenging.

Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise. Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this. As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees. Drop to a deep lunge position as you prepare to start the next jump lunge. Repeat the jump lunge movement for the duration of your exercise time. Aim for a few reps to begin and work up to a full 60 seconds.

Stand with your feet shoulder-width apart and the toes pointing slightly outward. Bend your knees, pressing your hips back, and squat until the thighs are parallel with the floor. Lift your hips a few inches up and squat again. Push through the heels to jump straight up. Land with your knees slightly bent and go back into the squat position.

Lay on your back with your hands on your side. Pick your feet up off the ground 6-8 inches. Spread your feet apart and quickly bring them back together. Repeat.

Stand to the side of the middle of a sturdy bench or coffee table. Place both hands on the outside edges. Keeping your feet together and your arms straight, jump over the bench or table to the other side. This counts as one rep. Complete the same number of reps on each side.

Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position. Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air. Do a frog kick by jumping your feet back to their starting position. Stand and reach your arms over your head. Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition.

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.

Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position. Maintain a neutral spine as you begin to bend your hips and knees. Maintain a fairly vertical shin position and an upright chest position as you lower until you’re in a quarter-squat position. Your arms should be long with a slight bend in your elbows. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same. Your chest should be over your knees. Begin your upward movement by explosively pushing your feet through the ground to jump into the air. As you begin to straighten your legs, simultaneously begin to swing your arms forward. As you jump into the air, quickly bring your knees toward your chest. Land in a quarter-squat position on the balls of your feet. Evenly distribute your weight along your entire foot while allowing your hips and knees to bend to absorb force. Your landing posture should be the same as your jumping posture. Your bodyweight should be loaded into your midfoot and heel while keeping the toes engaged and in contact with the floor. Your knees should be in line with your toes and your chest should be ahead of your hips. Land softly and under control while keeping your core engaged throughout the landing. Jump again and repeat for your desired number of repetitions.