Pushups

Standard pushups, chest down to within 3" of the floor, back up to full arm extension. Eccentric (negative: 5-second lowering) pushups if desired.

Burpees

Also known as a 'Squat Thrust' to some, you begin in a standing position, squat to the floor, placing both hands on the ground. You kick your feet back, holding the trunk straight, then pull the feet back beneath the torso, and leap into the air.

Kettlebell Swings

Using a 20 lb kettlebell, a traditional swing involves squatting with the bell lowered between your legs, then bursting upwards, thrusting the hips forward, bringing the kettlebell to eye level before swinging it back down to its original position.

Box Jumps

Using a minimum of a 15" box, you stand in front, leap up to the box, then return to the starting position for a total of 50 repetitions.

V-Sit and Twist

Holding an 8 lb medicine ball in your hands in a seated position with feet off the floor, you twist the torso back and forth, left-to-right-to-left, tapping the ball on the floor on each side. One repetition is counted each time the ball taps the floor.

Kettlebell Clean and Press

Using a 20 lb kettlebell resting on the floor, you lean over to hold it, clean up to chest, then press overhead for one rep. 50 total repetitions, with 25 on each arm.

Pushups

Standard pushups, chest down to within 3" of the floor, back up to full arm extension. Eccentric (negative: 5-second lowering) pushups if desired.