Circuit 1, Move 1: Split Squat

• Step backward about three feet with your left foot. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Straighten your left leg and rise back up to the starting position. This completes one rep. Do 10 reps at a moderate pace, then switch sides and perform 10 reps on the other leg.

You can make the move more challenging by using a set of dumbbells and adding an overhead press [6].

Circuit 1, Move 2: Jump Squats

• Stand with your feet shoulder-width apart.
• Start by doing a regular squat [7], then engage your core and jump up explosively.
• When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
• Complete 15 reps.

Circuit 1, Move 3: Mountain Climbers

• Start in plank with your shoulders over your hands.
• With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
• Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
• Complete 40 reps.

Now rest for half the amount of time it took you to complete the circuit. Run through circuit one for a total of four rounds before moving to circuit two.

Circuit 2, Move 1: Up-Down Plank

• Come into a plank position with your legs straight and hands on the mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
• Lower your right elbow to the mat and then your left, coming into an elbow plank.
• Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
• Repeat on the right side for a total of eight reps, and then reverse the direction for another eight reps on the left side.

Circuit 2, Move 2: Side Skaters

• Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle. Increase the challenge by not letting your right foot touch the floor.
• Reverse direction by jumping to the right with your right leg. This completes one rep.
• Complete a total of 15 reps.

Circuit 2, Move 3: Burpees

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to plank. If a push-up is too difficult, simply jump back to plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can. This counts as one rep.
• Complete 10 reps.

Circuit 2, Move 4: V-Sit Hold

• Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
• When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. This is similar to a modified Boat pose [8] in yoga.
• Hold this position for a total of 20 seconds

Now rest for half the amount of time it took you to complete the circuit. Run through circuit two for a total of three rounds, then finish up with some cooldown stretches [9].