Half get-ups: 1 minute
Works: Shoulders, triceps, chest and abdominals
(A) Lie flat on the floor, with right leg straight, left knee bent and left arm stretching up toward the ceiling with wrist bent and palm flat. (B) Push your body up until you are sitting up, first using your right forearm, then moving onto right hand. Roll back down to starting position. Repeat sequence for 30 seconds, then switch sides and repeat for another 30 seconds.
Easier option: Push your body up onto your forearm only, not all the way up onto your hand.
Classic burpees: 2 minutes
Works: Cardio, chest, triceps, abdominals, glutes, quadriceps, hamstrings and calves
(A) Lower to a crouched position, placing both hands by feet. (B) Forcefully extend both legs out behind you into a plank position. Keep abdominals tight and do not allow lower back to dip down. (C) Hop both legs back into starting position, then (D) jump up as high as you can with arms up overhead. Return to starting crouched position and repeat for two minutes.
Easier option: Eliminate the final high jump; end in a standing position with your arms reaching overhead.
Y-squats: 2 minutes
Works: Shoulders, abdominals, glutes, quadriceps, hamstrings and calves
Keeping your hands over your head makes this a lot tougher than regular squats. (A) Stand with your legs shoulder-width apart, and raise both hands above head in a “Y” position. (B) Move down into a squat position, then return to standing, keeping both arms fully raised and weight back on your heels throughout movement. Make sure your knees are aligned in the same direction as your toes. Repeat for two minutes.
Easier option: Alternate between 20-second intervals of Y-squats and squats with hands on hips.
Cool-down: 1 minute
For 30 seconds, walk around the room, taking deep breaths. For the remaining 30 seconds, gently stretch the major muscle groups you’ve just worked: calves, quadriceps, hamstrings, glutes, abdominals, triceps, chest and shoulders.