Jumping Squats (2 sets, 15 reps)
Stand with your feet shoulder-width apart, and start by doing a regular squat. Once in the lower position, jump explosively as high as you can. When landing, lower your body back into the squat position.
Spiderman Push-ups (2 sets, 15 reps)
Get into the plank position with your hands placed under your shoulders, and your body aligned in a straight line. Lowering your torso, bend your elbows out to the side and bend your left knee to make it touch your left elbow. Return to the plank position and repeat on the right side.
Split Alternating Squat Jumps (2 sets, 15 reps)
Stand upright with your left foot put forward and right foot placed slightly backward. Lower yourself into the lunge position until your left thigh is parallel to the floor. Jump as high as you can and change positions, so you are now landing with your right leg in front of you. Lower into the lunge position again.
Dynamic Clap Push-ups (2 sets, 15 reps)
Placing your hands shoulder-width apart, get into the basic push-up position. Explosively push yourself upwards, extending your elbows. While your hands are off the ground, clap them together. Return by lowering yourself back to the starting position.
Bodyweight Walking Lunge (2 sets, 15 reps)
Standing with your feet shoulder-width apart, place your hands on your hips. Step forward with your left leg and squat down till your whole body is lowered to the floor. Push down through your front heel and extend both knees to raise yourself back up. Repeat the same on your right side.
Mountain Climbers (2 sets, 15 reps)
Start in a plank position with your hands placed under your shoulders and your weight on your toes. Bring your left knee forward under your chest, with the toes just off the ground. Return to the basic plank and switch legs, bringing the right knee forward.
Bodyweight Squats (1 set, 15 reps)
Extend your arms in front of you with your palms down and your feet shoulder-width apart. With an erect back, bend your legs into the squat position till your thighs are parallel to the floor. Stand back up to complete one rep.
Burpees (1 set, 15 reps)
Stand with your feet hip-width apart and lower yourself into a crouching squat position, with your hands placed on the floor. Do a squat thrust by jumping your feet back into a plank position. Do a basic push-up, bending your elbows and touching the chest to the floor, and then straighten back to plank. Jump your feet forward to the hands and come into a squat, and jump explosively.
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