Burpees
Full-body exercise. Works core, chest, shoulders, and quads. Start in a squat, jump back to plank, push-up, jump feet to hands, then jump up with arms overhead.
Mountain Climbers
Core exercise. Start in plank, alternate driving knees toward chest while keeping core tight.
Turkish Get-Up
Total-body exercise with kettlebell. Lie on side, press kettlebell up, stabilize weight, and rise to standing position.
Medicine Ball Burpees
Intense exercise with added medicine ball. Slam ball down, jump back, squat, pick up ball, press overhead.
Sprawls
Advanced burpee. Touch chest to ground, push-up, jump feet outside hands, stand up. Optional jump between reps.
Side-to-Side Medicine Ball Slams
Dynamic exercise targeting multiple muscles. Slam medicine ball side-to-side.
Overhead Medicine Ball Slams
Strengthen core against gravity. Slam medicine ball overhead.
Russian Twists
Core exercise for oblique strength. Rotate torso side-to-side while holding sit-up position.