Burpees: This exercise targets the core, chest, shoulders, lats, triceps, and quads while also providing cardiovascular benefits through explosive plyometric movement.
Mountain Climbers: Another effective exercise for the core and various muscle groups, mountain climbers involve getting into a high-plank position and driving knees toward the chest alternately.
Turkish Get-Ups: This total-body exercise utilizes a kettlebell and involves a sequence of movements to transition from lying to standing.
Medicine Ball Burpees: Adding a medicine ball to burpees intensifies the exercise and engages core muscles further.
Sprawls: Similar to burpees but with added intensity, sprawls involve touching the chest to the ground, pushing up to plank, and incorporating a jump between each repetition for extra calorie burn.
Side-to-Side Medicine Ball Slams: A dynamic, explosive exercise engaging multiple muscle groups.
Overhead Medicine Ball Slams: Strengthen the core against gravity and test endurance by slamming a medicine ball forward and down, then squatting to pick it up.
Russian Twists: Improve oblique strength with this core exercise involving rotating the torso from side to side while holding a medicine ball.