Bodyweight

Exercises

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  Bear Crawl

  Core, Legs, Shoulders

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  Bird Dog Hold

  Core, Glutes, Lower Back, Shoulders

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  Burpee Broad Jump

  Calves, Chest, Core, Glutes, Hamstrings, Quads, Shoulders

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  Burpee to Target Jump (Hybrid Plyometric)

  Calves, Chest, Core, Glutes, Quads, Shoulders

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  Burpees

  Chest, Core, Glutes, Quads, Shoulders

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  Clap Push Up (Plyometrics)

  Chest, Core, Shoulders, Triceps

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  Dead Bug

  Abs, Obliques

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  Hand-Release Push-Up

  Chest, Core, Shoulders, Triceps

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  Lateral Lunge

  Adductors, Core, Glutes, Quads

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  Pause Squat (2-Second Hold)

  Glutes, Hamstrings, Quadriceps

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  Plank

  Core, Glutes, Shoulders

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  Plank Shoulder Tap

  Core, Shoulders, Triceps

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  Plyo Push-Up to Box

  Chest, Core, Shoulders, Triceps

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  Push-Ups

  Chest, Core, Shoulders, Triceps

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  Single-Leg Lateral Skater Hop to Stick

  Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads

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  Wall Sit

  Core, Glutes, Quads