UPPER BODY
This movement requires you to push your body away from the floor
What is 20 push-ups
You lower your hips as if sitting back into an invisible chair.
What is 50 bodyweight squats
A classic schoolyard jump where your arms and legs move out sideways.
What is 80 jumping jacks
DAILY DOUBLE
You hold your body perfectly straight while resting on your forearms.
What is a one minute forearm plank
A simple conditioning exercise where you hop rapidly side to side
What is 40 lateral hops or side to side hops
An exercise where you bend your elbows to bring weights to your shoulders.
What is 30 Bicep curls
a unilateral movement where you step forward and bend both knees to 90 degrees.
what is 40 alternating lunges
You run in place while driving your knees up toward your chest.
What is 100 high knees
Lie on your back and mimic pedaling a bicycle to work your obliques.
What is 50 bicycle crunches
A movement where you jump up and tuck your knees tightly to your chest.
What are 20 tuck jumps
This move requires you to press weights straight up above your head
What is 30 overhead shoulder presses
This hinge movement targets your glutes and hamstrings
What is 30 deadlifts or good mornings
This explosive movement combines a squat, a plank and a jump.
What is 20 burpees
A movement where you balance on your tailbone with legs and torso raise in a V-shape
What is a one minute boat pose hold
You lower your body to a hover just inches off the floor and freeze.
What is a one minute push-up hold (at the bottom)
An exercise targeting the back of your arms using a chair or bench.
What is 30 tricep dips
DAILY DOUBLE
An explosive movement where you leave the ground from a deep bend.
What is 50 jump squats.
An aerobic move where you leap sideways from foot to foot like an athlete on ice.
what is 60 ice skaters of skater hops
Lie on your back and lift your hips high to create a straight line from knees to shoulders
What is 40 glute bridges
A grueling combination of a burpee followed immediately by a star jump.
What is 12 star burpees.
You mimic a rowing motion while holding a plank position.
What are 40 Renegade rows (20 per side)
An isometric hold against a flat vertical surface.
What is a 60 second wall sit
A floor-based exercise where you rapidly drive your knees toward your hands.
What is 60 mountain climbers
While on all fours, you extend your opposite arm and leg simultaneously.
What is 40 bird-dogs
This moves requires you to touch your toes and then jump and reach for the sky.
What is 20 touch reach jumps