Step 1: Begin by squatting with hands on the floor in front of you.

Step 2: Jump your feet back to a push up position and simultaneously lower your chest to the floor.

Step 3: Using your arms to push up, return to squat position.

Step 4: Jump up and clap your hands together. Repeat 20 times.

Modifications: a) Walk feet out and in, instead of jumping back and forth.

b) Hold the top of a push up, instead of letting your chest hit the floor.

c) Reach up instead of jumping.

Benefit: Full-body workout that will get your heart rate up quickly.

Step 1: Holding one weight with your feet shoulder width apart, pick up your right toes and your left heel to rotate all the way to the right. As you rotate, bring your free weight up to form a diagonal line from your shoulders.

Step 2: In one motion swing it down over your left leg as you rotate into a lunge. Repeat 10 times and then repeat 10 times to the other side.

Modification: Take away the free weight and instead clasp your hands together with straight arms.

Benefit: Full-body workout that targets the obliques—one of the best belly blasters around!

Step 1: Rotate your hips out with your knees tracking over your toes, and squat as far to the floor as you can, putting your hands on the floor in front of you.

Step 2: Push up from the floor, jumping up in the air. Land with bent knees to protect the joints and go back into your squat to prepare for the next jump. Repeat 20 times with little to no stop in between.

Modifications: a) Until you gain flexibility, put your hands on your thighs instead of the floor.

b) Reach up instead of jumping.

Benefit: Excellent cardio exercise that targets the legs and butt and opens up the hips.

Step 1: Hold a 12-pound weight in each hand and begin in a plank (top of a push up) with the feet wide.   

Step 2: Soften the knees and squeeze the legs together (like a jumping jack).

Step 3: Jump back out to your wide plank.

Step 4: Row one weight to your rib cage, keeping your hips square to the floor. Repeat jack and then row on the other side. Repeat 20 times (10 on each side).

Modification: Execute entire combination on all fours with no Jack.

Challenge: Repeat 12 jacks in a row, followed by 12 rows on the right, 12 jacks, and 12 rows on the left.

Benefit: Better than any crunches you could ever do, plank will help define your abs and keep your entire core strong. The jack tests the stability of your plank, especially your hips and back so work to keep your hips facing the floor and your shoulder blades squeezing together. The row will also challenge your stability as it strengthens and sculpts your back and shoulders.

a) Bend your knees and get closer to the floor.

b) Touch the floor once you shuffle all the way to the right and again once you go back all the way to the left.

c) Hold one free weight at chest level.

Step 1: Begin with one leg crossed behind the other. Reach your opposite arm across towards the supporting leg.

Step 2: Just like a professional speed-skater, hop laterally (side to side) and cross back with the opposite leg.  One rep equals one hop to the right and one hop to the left. Repeat 20 times quickly.

Modification(s): a) Rather than hopping side to side, slide so the feet stay close to the floor.

b) Tap the leg down rather than balancing on one leg.

Benefit: As you work for speed, it becomes a great cardio exercise. Targets the “saddlebag” area that is so hard to get rid of—works outer thighs, hips, glutes and abs all at the same time.

Step 1: Begin in the top of a pushup position with your hands directly underneath your shoulders.

Step 2: Lower yourself down keeping your elbows close to your sides to work the triceps and chest.

Step 3: As you return rotate your body completely to one side, stack your feet into a side plank. Hold for a count of two before returning center. Push up again and rotate to the opposite side. Repeat 20 times (10 on each side).

Modifications: a) Perform pushup with knees on floor.

b) When you rotate to side plank cross your top leg behind the front leg.

Challenges: a) As you push up slowly count to four.

b) In side plank lift the top leg up.

Benefit: To perform a successful pushup and side plank (let alone 20), your entire body has to stay tight so you actually end up working every muscle in your body. Additionally, by keeping the elbows in tight you work the triceps more than a regular pushup, while finally getting rid of those turkey arms.

As you extend back out, lift the leg and rotate your torso to your right.

Lift the moving knee up to attach at inner thigh inbetween each squat and lunge, and/or add a shoulder press as the knee lifts up.