Take a step forward with one leg so that ankle is directly below your knee, with your calf and upper thigh forming a right angle. At the same time, let your hips sink to the floor, so that your other leg also forms a right angle as its knee nears the floor. Support your weight with your forward heel as you use that leg to push yourself back into a standing position. Repeat with your other leg for one rep. Start small if you need to, adding sets and reps as you build strength, until you are able to do three sets of 20 reps. For an extra challenge, hold weights at your side for added resistance.
Let your hips sink until each leg’s calf and thigh form a right angle. Make sure that the back of your head, shoulders, and your whole upper back stay flush against the wall. Divide your weight evenly between both feet and keep them flat on the floor, from toe to heel. Hold that position for 30 seconds before pushing with your legs back into a standing position. Do three sets of one rep each, working your way up to 45 seconds in your second rep and a whole minute in your third.
Jump into the air, spreading your feet apart and raising your legs to either side. At the same time, raise your arms to either side and over your head. As you come back down, lower your feet and arms back into starting position for one rep. Aim to complete three sets of 50 jumping jacks each workout, starting with fewer or smaller sets if needed until you work up to that.
Engage your abs to pull your upper body off the floor and toward your knees. Be careful not to yank yourself forward with your head or shoulders. Once your upper body meets or nears your thighs, use your abs to lower your upper body back down to the ground for one rep. Increase the number of reps and/or sets with the goal of reaching three sets of 50 per workout.
Draw your belly button inward, toward your spine, to straighten your back and get those core muscles active. Let your forearms support your upper body and raise your palms off the floor if necessary to make sure of this. Aim to hold this position for half a minute as your first set. Repeat with two more sets, adding time to each until your second set is 45 seconds and your third set is 60.
Bend your elbows a bit and begin your lift, raising the dumbbells outward to either side of you. As you do, angle each dumbbell so that the forward weight dips down, as though you were emptying a glass. Continue your lift until your arms are spread out to either side of you, parallel to the floor. At this point, hold your position for a second after your last exhale. Now inhale and bring your arms slowly back down to your sides to finish your rep. Condition yourself toward the goal of completing three sets of 25 lifts each for each workout.
Use the balls of your feet to push yourself up and off the ground when you jump. Bend your elbows to form right angles with your arms and pump those arms with each jump or step, as if you were running. Relax your upper body while keeping your head immobile as best you can. Start slow to master each pattern, then increase your speed once you can do each one smoothly. Start each set with your left foot as your lead foot, then alternate feet with your next set so that both grow comfortable with leading.
Jump from your left foot as soon as you land. Land with both feet in Space #2 and then use both to jump again right away. Land with your right foot only in Space #3 and use that foot only to jump again. Land with both feet in Space #4. Repeat until you complete the whole ladder.
Step into Space #1 with your left foot, then your right foot. Leading with your left foot, step to the outside of Space #2, followed by your right foot on the opposite side, so you straddle the ladder. Step inside Space #3 with your left foot and then your right. Leading with your left foot, step to the outside of Space #4, with your right foot doing the same to straddle the ladder again. Continue this pattern until you reach the end of the ladder.
Step into Space #1 with your left foot (“One”), then your right (“Two”). From there, cross your left leg in front of your right and place your left foot outside and to the right of Space #1 (“One”). Now bring your right foot outside of Space #1 and plant it to the right of your left foot (“Two”). From there, step into Space #2 with your left foot first (“One”), then your right (“Two”). With your left foot, move directly to your left and step outside of Space #2 with your left foot, then your right (“Two”). Keep this pattern up until you complete the ladder. With your next set, switch sides at the beginning. Start from the right of the ladder and lead with your right foot.
Use the balls of your feet to push yourself up and forward into a jump. [13] X Research source Don’t worry about jumping high. Simply aim to land a few feet in front of your starting position. As you land on the balls of your feet, absorb the shock with your legs by sinking back into another squat. Jump again and repeat for a total of five to ten reps per set.
Jump off the ground with both feet, using the balls of your feet to push yourself off the ground. [15] X Research source Land on the box with both feet, distributing your weight evenly across them to stay balanced. Starting small so you have as much control over your last jump as your first, work your way up until you can complete three sets of 20 jumps per workout. As you master the height of one box or surface, challenge yourself by working with another that is even higher.
Jump directly upward, not forward. Shrug your shoulders upward as you ascend. Relax your shoulders as you descend. Land in your starting position with both feet at the same time. Increase your sets and/or reps until you can do three sets of 25.
