Stand with your arms at your sides. Bend your knees slightly and jump your legs out beyond shoulder-width. At the same time, extend your arms upward. Return to your starting position and leap for 30 seconds consecutively.
Place feet shoulder-width apart. Squat, lay your hands in front of your feet, and spring back to plank in one motion. Jump to return your feet to your hands and fly high. Repeat. Add a push-up to plank for difficulty.
With your feet shoulder-width apart, squat with your back and upper body elevated and hips and butt lowered to the ground like a chair. Jump explosively with a tight core.
Place your feet hip-width apart. Cross your left leg behind you and out to your right (like a curtsy lunge) with your right foot planted. Your right leg should support your weight. Swing your right arm to shoulder height and your left arm across your body to your right hip.
Start on a plank with your wrists aligned with your shoulders and your body straight behind you. Plant your feet on the floor. Jump your legs wide and quickly back together. Maintain core engagement and avoid hip sagging.
From standing, bring your left knee to your chest. Change legs quickly to draw your right knee into your chest. At a nonstop pace, alternate knees and run with your left arm raising your right leg and your right arm lifting your left leg.
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