Stair Running, Step Up Hops, Squat Jump
Squat, Lunge, Calf Raise
Plank Side Leg Lifts, Plank High Knee Lifts, Downward Facing Dog, Plank, Child Pose
Elevated Lunge
Wall Pushup, Knees Pushup, Pushup, Feet-elevated Pushup
Donkey Kicks, Scissors, Heel Touches Variation
Elbow Plank Leg Raises, Bridge Variation
Reverse Plank Bridge Variation, Crunches
Description:
1. Try to run continuosly up and down the stairs (or escalator) for 2 minutes. Then have a 60 seconds pause. Repeat the exercise as much times as you need. 2. Place one foot on the bench (or step). Through the heel pull your body up, push through your quad and explode into a hop on the bench in the end. Lower yourself back down to the starting position. 3. Stand with your feet shoulder wide and knees slightly bend. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor.
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