1. Squat Jumps
Squat jumps work legs and heart rate. Start with your feet slightly wider than hip-width apart and your toes pointed outward. To descend, bend your knees and shift your hips. Stop when your thighs are parallel to the floor or slightly lower if you can. Jump up and straighten your legs by pushing through your heels. Land gently with your feet where they started. McNulty advises 10 repetitions.
2. Kettlebell Swing
Classic leg and glute exercises include lunges. "Stand with your hands on your hips and your feet about hip-width apart," McNulty recommends to start. Step forward with your right leg and plant your right foot. Lower your front thigh to about parallel to the floor using your legs and glutes. Step back and push your right heel." Eight reps per leg for 16 total.
3. Alternating Toe Touches
Alternating toe touches improve core strength, balance, and flexibility. "Lie on a mat with your legs straight out. Rest your arms on the mat straight overhead. "Raise your right leg toward the ceiling and straighten your left arm, bringing them together above you," McNulty says. "Touch your left hand to your right foot, lifting your shoulder off the floor as you engage your abs." Restart and switch sides. 16 repetitions, eight per side.
4. Plank with Shoulder Taps
This plank variation challenges your core and upper body. Start on all fours on a mat with your hands, elbows, and shoulders stacked. Next, step your feet back until your body forms a straight line with your ankles, hips, and shoulders aligned. Hold this position while lifting your right hand off the floor and tapping your left shoulder.
5. Skaters
Skating works your legs and balance and is entertaining. Stand with shoulders-width feet. Jump right, land on your right foot, and let your left leg cross your torso before planting it. Bend your right knee and lower yourself to a 90-degree angle. "Push through your right foot to stand up and jump to the left side, leading with your left foot and planting it like you did your right.
6. Squats
The International Sports Sciences Association (ISSA) recommends squats for building glutes, quadriceps, and hamstrings to strengthen your lower body. "Stand with feet hip-width apart or wider, toes pointed slightly outward," McNulty instructs. Lowering with bent knees requires a firm core and straight posture. Sit back with your hips. Lower till your thighs are parallel to the floor so your knees don't buckle.
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7. Pushups
This 10-minute daily workout for fitness ends with a pushup, a traditional chest, shoulder, and triceps exercise. On all fours on a mat, step back and align your shoulders and ankles. Hands under shoulders. Slowly lower yourself by bending your elbows. Upper arms should be 45 degrees from torso. Push up as you straighten your arms to the beginning position. 10 repetitions.
8. Mountain Climbers
PureGym says the mountain climber is a dynamic, effective exercise that works numerous muscle groups. Core, quads, shoulders, triceps, and hamstrings. "Start on all fours on a mat, then step your feet back to get into a high plank position with your ankles, hips, and shoulders aligned," adds McNulty. Engage your core and lift one leg up and across your torso, as close to your shoulders as possible.