Plant your feet shoulder-width apart. Bend at your knees and lower your body until your thighs are parallel with the the floor. Return to a standing position. 

Place your hands shoulder-width apart on the ground. Walk your legs back until your back is perfectly flat. Lower your chest to the floor, stopping about an inch away. Return

to the extended position. 

Get on all fours. Place each foot on the edge of the couch. Bend at the hips until your back is straight and your head is pointing toward the ground.

Lower your shoulders toward the ground, as far as you are comfortable going. Push yourself back up into your original position. 

Lie on the ground, about half way beneath your table. Grab the edge. Squeeze your abs and pull your body up toward the table, as far as you can go.

Lower yourself down toward the floor without touching it. Repeat. 

Lie on your back and bend your knees, pulling your legs toward your butt. Place your hands behind your head. Contract your abs and use them to pull your torso

off the ground. Your shoulders should come a few inches off the ground.

Perform the same motion as you do with crunches, but pull your torso all the way up to meet your knees. 

Get into a crunch position. Raise your left side shoulder off the ground. At the same time pull your right side knee up toward your elbow. They should almost meet

in the center. Return to the original position, then repeat on the other side. 

Stand with your feet together. Step forward as far as you can, and at the same time bend your knee. Your back knee should come as close to the ground

as possible without touching. Return to the starting position and repeat on the other side. 

Do the same motion as the forward lunge, but step backward instead of forward. 

Place your feet together and keep your legs straight. While tightening your core, raise one foot off the ground. Bring it up perpendicular to your torso. Hold it for a

second, then lower it back down. Repeat on the other side.

Perform the same motion, but pull your leg backward instead of forward. Make sure to tighten your glutes as you are pulling back. 

Start in the position you would do a crunch in. Plant your heels on the ground and push off the ground using your glutes. Make sure to keep your shoulders

on the ground. Lower yourself back down.

From a push up position, bring your left knee up to your chest, then return it to the ground. Repeat on the other side. Perform this as a fluid motion

and go as fast as possible. 

From a standing position, jump as far as you can to your left, without moving your torso. Do the same thing on the right. Make sure to keep your upper

body as still as possible as you do it. 

Get in a push up position, then bend your knees slightly. From this position, push your feet off the ground as hard as you can in the air, while keeping

your upper body planted. Do this as fast as possible. 

Plant your feet on the ground together. Place your hands behind your head. Bring your knee up, and at the same time, pull your elbow down to meet your knee.

Repeat on the opposite side. 

Perform a standard backward lunge with your left leg, but instead of stepping directly back, make sure your foot lands so that it lines up with the other foot. This

will form a modified curtsy motion. Stand back up and repeat with your right foot. 

Stand up straight with shoulders pulled back. Keeping both arms straight, raise them up and out, so that they are pointing away from your sides and in line with your

shoulders. 

Perform the same motion as a lateral raise, but pull your arms up in front of your body until they reach shoulder height. 

Perform a push up, but place your hands a little bit wider than shoulder distance before you start. You most likely will not be able to sink as low when

you first start. 

Do the opposite of a wide push up—bring your hands in so that they meet at the center of your chest. 

Perform a squat, but once you have lowered yourself, use momentum to push yourself up and forward, so that you land a few inches  in front of where you were.

Try to remain in squat position throughout the movement. 

Stand in one spot. Bring your left knee up to your stomach. Lower it back down and do the same with your right leg. Repeat and do this as fast

as possible. 

Start standing. As fast as possible, lower yourself into a push up start position, then hop back up. Add a jump at the very end and repeat. 

Start with your feet together. Hop off the ground and bring your feet about shoulder-width apart for landing. At the same time, raise your arms laterally over your head. A

second hop will bring you back to the start position. Do these as fast as possible. 

Get in a push up position. Lower your elbows to the ground while making sure to keep your abs as tight as possible. Stay in this position for as long

as you can. 

Lie flat on your back. Bring your elbows in so that you are resting your upper body on them. Pull your butt off the ground. If possible, raise yourself up

onto your hands. Keep your core engaged as long as possible. 

Get into a plank position. At the same time, use momentum to push your feet off the ground and away from each other, kind of like the bottom half of

a snow angel motion. Return to the starting position and repeat as fast as possible. 

Plant your feet about double shoulder’s length apart. Bend one knee and place all of your weight on it while keeping the opposite leg straight. Return to the starting position

and repeat on the other side. 

Perform a squat. At the end of the motion, bring both feet together then step to the right. Do another squat. Continue doing them in as fluid a motion as

possible until you run of room then repeat the motion moving to the left. 

Perform a forward lunge, but instead of stopping at a standing position, immediately perform a back lunge with the same foot. Make it fluid and repeat on the opposite side. 

Lower into a lunge position. Push off the ground and switch feet in midair, so that you land with your feet in the opposite lunge positions. Repeat as fast as

possible.  

Start in a push up position. Lower one elbow to the ground, followed by the opposite elbow. Return both to a push up position, then repeat, starting with the opposite

side. Do these as fast as possible. 

Lower yourself into a squat position. Use momentum to jump slightly off the ground. In midair, bring your feet together. Land so that your feet are together, then use momentum

to do the opposite motion so that you land with feet apart. Do these as fast as possible. 

Start on all fours. Pull one knee up off the ground. Raise your heel up toward the ceiling as far as possible. Lower it back down and repeat on the

opposite side. 

Raise one leg off the ground. Hold as long as possible before lowering it and repeating the same thing on the other side. 

Stand up straight with your arms at your side. Bend your elbows and rest your hands on your chest. Bend at the hip and lower your upper body down until

you are parallel to the floor, keeping your back straight. Pull back up using your glutes. 

Plant your feet shoulder-width apart. Twist your torso from left to right, making sure to keep your hips stationary. 

Lie on your stomach with you arms pointed out straight above your head. Raise your arms and legs off the ground at the same time, holding them steady as long

as possible before returning to the ground. 

Start as if you are doing a superman. Instead of raising all limbs, raise your left arm and your right foot. Lower them back down and repeat with the opposite

combo of limbs. Continue to do so as fast as possible, while making it a fluid motion.

Do the same motion as the front kick, but raise each leg up along the side of your body, instead of pulling it out in front of your body. 

Place your hands and feet on the ground. Keeping your back as flat as possible, simply walk on all fours until you run out of room. Once you hit a

wall, start walking backward. Repeat in both directions. 

Perform a squat, but once you have lowered yourself, use momentum to push yourself up and forward, so that you land a few feet in front of where you were.

As you land, you should go right back to the squat, making each one flow into the next.  

Sit down and draw your knees to your chest. Lean your torso back as far as you can without falling backward. Tighten your core and keep your back straight and

proceed to do torso twists. 

In a plank position, perform a motion similar to mountain climbers. Bring your knee to your chest, return it to the floor, and repeat on the opposite side. Don’t rush

this motion like you would mountain climbers, though. 

From a standing position, bend at the hips and place your hands on the floor. Form there, extend forward, “walking” with your hands and not moving your feet. Eventually you

will end up in a push up position. Repeat the motion backward until you are standing. 

Get into a plank position. Bring one arm back, pulling your elbow back as far as possible. Slowly twist your torso and extend the arm over your head. Do this

motion backward to get back to the starting point. Repeat on the opposite side.  

These are the same motion as swimmers, but with a starting position of your hands and knees. 

Bend down as if doing a walk down. Instead of walking with your hands, hold this position for as long as possible. 

Place your hands back-first on your couch or coffee table, with your legs extended straight out in front of you. Lower yourself by bending at the elbows as far down

as you can go. Return to the starting position by pushing back up.