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8.  Stand with your feet hip width apart and hold a pair of dumbbells at your shoulders.  Bend your knees to lower into a squat until your thighs are parallel to the floor.  12 to 15 reps

9.  Stand with your feet slightly more than hip width apart, then bend your knees and place feet back, keeping hands directly under your shoulders.  Lower your chest toward the floor, elbows close to your body, then press back up.  As many as you can in 60 sec.

10.  Get into a plank position, elbows under your shoulders and your body forming a straight line from shoulders to heels.  Brace your core and slowly raise one arm off the floor to shoulder height; pause for two seconds, then lower and switch arms  For 60 seconds

11.  Holding a dumbbell in your left hand, step your right leg out to the side.  Sit your hips back and bend your right knee to lower into a lateral lunge, bringing the weight to your right instep  10 to 12 reps; then switch sides

12.  Step your right leg out to the side and bend your knee to lower into a lateral lunge.  Push through your right heel and straighten your right leg to jump to the left, bending your left knee as you land in a lateral lung.  Quickly alternate for 60 sec.

13.  Start in a pushup position, hands slightly more than shoulder- width apart and core tight.  Bend your elbows to lower your chest to the ground, press back to start, then raise your right knee toward the outside of your right elbow.  5 reps on each side.

14.  Stand with your feet two to three feet apart, toes turned out 45 degrees, holding dumbbells at arm’s length between your legs.  Sit your hips back and bend your knees to lower your body toward the floor the floor.  12 to 15 reps

15.  Start in a squat position and reach your hands toward the floor, keeping your chest lifted.  Press through your heels to quickly jump forward in the air, landing immediately in another squat  Repeat for 45 sec

16.  Start in a plank with your elbows directly under your shoulders and your feet slightly more than hip-width apart.  Keeping your hips square to the floor, raise your right leg and left arm a few inches; hold for 5 sec  Reps of 3

17.  Get onto your hands and knees, resting your hands on dumbbells (or resistance belt) directly under your shoulders.  Keeping your back flat, core tight, and feet on the floor, lift your knees two inches off the floor.

18.  Start in pushup position with your hands directly under your shoulders and core tight.  Pull one knee toward your chest, then quickly switch legs  30 to 45 seconds

19.  Lie on the floor with your legs straight, arms extended back beyond your head.  Brace your core and slowly roll your upper body off the ground, reaching your arms toward the ceiling and then in front of you toward the your toes  12-15 reps

20.  Hold a weight in your left hand and raise your left foot slightly off the floor behind you, right knee slightly bent.  Bend forward from your hips, keeping your back flat, and raise your left leg straight behind you until your body forms a T.  12 reps

21.  Start in a pushup position with your hands slightly more than shoulder- width apart.  Perform a pushup then at the top of the move bring your knee or knees towards your chest.  Reps of 4

22.  Place your hands behind your head forward from your hips, raising your left leg straight behind you until body forms a T.  Complete as many as you can for 20 seconds.