8 Count Body Builders

1. Start in a standing position, bend your knees and place your hands on the ground.
Extend your legs back into a push up position.

2. Bring your knees back in towards chest and stand back up.

This should be a continuous motion and be fluid. Complete 30 repetitions before moving to the next exercise.

Air Bike Crunches

1. Start by lying on your back with your hands behind your back and your thighs bent 90 degrees at your hip.

2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.

3. Continuously repeat this pattern until you have completed 30 repetitions.

Mountain Climbers

1. Start by getting on your hands and feet in a prone push up position.

2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.

3. Repeat this movement for a period of 30 seconds.

Double Crunch

1. Lie back on the floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. Start position: Hands behind head and knees bent at 90 degrees.

2. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. Return to start position.

3. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Complete 30 repetitions.

Jumping Jacks

1. Start with your legs side by side and your arms by your side.

2. In one motion jump and spread your legs out to the side while your arms raise out and up over your head.

3. Land in this position and then return to the starting position and repeat for 30 seconds.

High Knee Drill

1. Stand in place with feet hip width apart.

2. Drive knee up towards chest and quickly place the foot back on the ground.

3. Drive other knee up in a moderate to fast jog with minimal ground contact time (ie jogging on the spot) for a period of 30 seconds.

Pushup with rotation

1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.

2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.

3. Complete this movement for until you have completed 30 repetitions.

4. To make this more challenging, hold a dumbbell in each hand while completing this movement.

Bodyweight Forward Lunge

1. Start by standing with your feet shoulder width apart.

2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.

3. Maintain your upright posture throughout the movement.

4. Return to the starting position and repeat. Complete 30 repetitions each side.