March in Place With Arm Circle

This move is great for warming up your shoulders before doing planks and push-ups. When you repeat the circuit, this exercise provides a great active stretch for your chest and biceps.

• March in place, bringing knee to the height of your hip, while circling your arms backward for 30 seconds and then forward for the remaining time to warm up your shoulders.

Scarecrow With Back Lunge

Holding a lunge tones the leg, while the scarecrow motion works small muscles that support the shoulder joint, which are known collectively as the rotator cuff.

• Step your left leg back into a deep lunge, making 90-degree angles with both knees.
• Raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees making a loose fist with your hands.
• Hold the lunge while as you rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This complete one rep.
• Do 15 reps, then lunge with your left leg back for 15 more reps to complete a set.

Push-Up Rotation

Adding the side plank to the push-up gives your chest muscles a wee break so you can do more push-up reps. Plus the side plank works the abs more too.

• Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your navel to your spine, and keep your back straight.
• As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
• Raise back up to top push-up position. As you reach the top, keep moving in a fluid motion to side plank position: release your left arm and raise it to the ceiling, keeping your body in a long diagonal line. Hold for one breath, then move back into push-up position.
• Repeat, but release your right arms to the ceiling twisting in the other directio.
• Do 12 reps, alternating sides.

Plank Side Walk

Moving your plank sideways defines your deltoids to sculpt strong shoulders. Bonus: this move works the abs and glutes too!

• Begin in plank position with your hands underneath your shoulders, body in one straight line.
• Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
• Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.
• Do five reps.

Related: The Ultimate List of the Best Bodyweight Exercises [2]

Superman Row

Work the entire back of your body, including the back of your shoulder (and give your wrists a break) with this superman row. Make sure to really squeeze your glutes on this one to work your booty.

• Lie face down on the mat, with your arms by your sides.
• Arch your back, raising your legs, head, and upper body off the floor, bending your elbows and squeezing your shoulder blades together to do a classic row.
• Lower everything to the floor, and repeat.
• Do 15 reps, then take a Child's Pose [3] to stretch your back.

Plank Up and Down

This plank works the biceps, triceps, and shoulders. Your core kicks into gear too, to help you stable.

• Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
• Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
• Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one rep.
• Repeat staring with by putting the left forearm on the mat first.
• Do 12 reps, alternating sides.

Breakdancer Reach

This move is great for workin the triceps but so much more challenging than dips since you work your arms one at a time — which really challenges the nondominant arm. This exercise also works the back of your legs and your butt too.

• Start sitting with your feet flat on the floor with your hands behind you and your fingers pointing away from you.
• Push your pelvis up as you shift your weight into your left hand, circling your right hand across your body and ending with an overhead reach. Look down toward your left hand and feel an active stretch in your right side.
• Pull your abs in as you lower your pelvis to sit on the floor. This completes one rep. Repeat on the other side.
• Reps: 20, alternating sides