PHASE 1

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.

Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Your torso may lean forwards as step to the side – that’s fine, as long as you maintain a flat lower back. Exhale to reverse the movement and stand tall. That’s one rep. If you want to add weight, hold a dumbbell in each hand and use them to frame your bent leg. What an overachiever.

Do a full range of motion. Keep the lower back in a neutral position by assuming a posterior pelvic tilt. This will ensure that your hips are neither too high or too low, allowing your proper target point (the chest) to reach the ground first. Make sure to keep your neck as neutral as possible throughout the movement! Hand placement - laying face down on the ground, simply reach your arms overhead and then slide them down until your elbows are at about 45-60º. From here, slide your hands down to about shoulder height and press your body up. Make sure your hands are rotated outwards, to about 2 o’clock. Unshrug your shoulders - keep your shoulder blades back and down throughout. Unshrug the shoulders at the top of the movement and keep them unshrug - do not clench the scapulae when you are at the bottom. Imagine bringing your bicep forward. Instead of going straight up and down, you want to push your body at an angle, similar to what you would do with a bench press. By slightly pivoting off your toes, you will be able to descend forward and then push yourself up and back. This will also allow you to keep your elbows stacked over your wrists, which is key for proper pushup mechanics. Go slow and controlled - 2 seconds on the way down and 2 seconds on the way up.

Stand in front of a chair and perform a standard pistol squat, lowering yourself until your butt touches the chair. Do not relax on the chair. Remain tense, using the chair only for some support. Hold the down position for a few seconds and then explode back up.

In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line while lifting the lower leg off the floor. Return the hips to the floor under control. Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.

Perform intended amount of Bulgarian split squats, then proceed with single leg calf raises on the same leg. Rest for 30 seconds, then repeat routine with the other leg. You can tweak the difficulty of the routine if you add weight - equip a backpack or hold dumbbells. Also, you can elevate the calf raise with a book on which to step with your toes - heel remains on the floor/in the air.

Stand in front of a chair and perform a standard pistol squat, lowering yourself until your butt touches the chair. Do not relax on the chair. Remain tense, using the chair only for some support. Hold the down position for a few seconds and then explode back up.

You anchor your feet, and as we use our hands to push up off the ground, we're focusing on allowing our hamstrings to dig backwards into the ground to assist us in getting our body up.

Perform intended amount of Bulgarian split squats, then proceed with single leg calf raises on the same leg. Rest for 30 seconds, then repeat routine with the other leg. You can tweak the difficulty of the routine if you add weight - equip a backpack or hold dumbbells. Also, you can elevate the calf raise with a book on which to step with your toes - heel remains on the floor/in the air.

Stand in front of a chair and perform a standard pistol squat, lowering yourself until your butt touches the chair. Do not relax on the chair. Remain tense, using the chair only for some support. Hold the down position for a few seconds and then explode back up.

In a half side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line while lifting the lower knee off the floor. Return the hips to the floor under control. Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.

Perform intended amount of Bulgarian split squats, then proceed with single leg calf raises on the same leg. Rest for 30 seconds, then repeat routine with the other leg. You can tweak the difficulty of the routine if you add weight - equip a backpack or hold dumbbells. Also, you can elevate the calf raise with a book on which to step with your toes - heel remains on the floor/in the air.

Stand in front of a chair and perform a standard pistol squat, lowering yourself until your butt touches the chair. Do not relax on the chair. Remain tense, using the chair only for some support. Hold the down position for a few seconds and then explode back up.

Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg. Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle. Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement. Contract the glute of the working leg and lift your hips until they’re in line with your torso. Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position. Repeat these steps for the other glute until the desired number of reps and sets is reached.

Perform intended amount of Bulgarian split squats, then proceed with single leg calf raises on the same leg. Rest for 30 seconds, then repeat routine with the other leg. You can tweak the difficulty of the routine if you add weight - equip a backpack or hold dumbbells. Also, you can elevate the calf raise with a book on which to step with your toes - heel remains on the floor/in the air.

Stand in front of a chair and perform a standard pistol squat, lowering yourself until your butt touches the chair. Do not relax on the chair. Remain tense, using the chair only for some support. Hold the down position for a few seconds and then explode back up.

Stance will vary slightly from person to person, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs—you don’t want your hips to pull too far back.

Perform intended amount of Bulgarian split squats, then proceed with single leg calf raises on the same leg. Rest for 30 seconds, then repeat routine with the other leg. You can tweak the difficulty of the routine if you add weight - equip a backpack or hold dumbbells. Also, you can elevate the calf raise with a book on which to step with your toes - heel remains on the floor/in the air.

Stand in front of a chair and perform a standard pistol squat, lowering yourself until your butt touches the chair. Do not relax on the chair. Remain tense, using the chair only for some support. Hold the down position for a few seconds and then explode back up.

Stance will vary slightly from person to person, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs—you don’t want your hips to pull too far back.

Perform intended amount of Bulgarian split squats, then proceed with single leg calf raises on the same leg. Rest for 30 seconds, then repeat routine with the other leg. You can tweak the difficulty of the routine if you add weight - equip a backpack or hold dumbbells. Also, you can elevate the calf raise with a book on which to step with your toes - heel remains on the floor/in the air.

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.

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Stand with feet shoulder-width apart. Bend your legs, jump up, and bring your feet together in mid air. Land with feet back to shoulder-width apart, lowering into a squat. Jump up out of the squat, quickly bring feet together and separate them again for the landing. Repeat.