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1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
2. or opt for a mix of moves to target your entire body in one workout.
3. Step left foot back and lower into a lunge, knees forming 90-degree angles.
4. Repeat.

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3. Drive through right heel to stand, while stepping left foot forward and dropping into a lunge on the left side.
4. Continue walking forward, making sure back knee hovers just off the floor with each step and front knee tracks over toes.

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1. Start standing with hands on hips.
2. Shift weight to left leg and bring right knee up so hip, knee, and ankle form 90-degree angles.
3. Hold this position for 30-60 seconds.
4. Send hips back and down and bend left knee to lower halfway down into a.

1. Stand with feet together.
2. Step right foot back, lowering down so both knees form a 90-degree angle, with right knee hovering just above the floor and left knee tracking over toes.
3. Land in a lunge position with left leg forward.
4. Repeat on left side.
5. Continue alternating.

1. Pause for a second, then lower heel back down.
2. DAA Industry Opt Out glutes Slowly lower legs back down toward the floor. Continue to press low back into mat.
3. Lower back down.
4. Repeat.

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
2. Lift right leg up toward the ceiling, so that both knees are aligned.
3. Engage glutes and lift hips up, driving through left heel.
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5. Repeat.
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1. Start standing.
2. Place top of right foot on a bench or chair behind you, about at knee height.
3. Step left leg out far enough to create a 90-degree angle without the knee reaching past the toes. This is the starting position.
4. Squeeze inner thighs together, as you lower straight down. Left knee should hit 90 degrees, while right knee points straight down to the floor.
5. Press through the left heel to return to starting position.
6. Repeat.
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2. Step left foot back and lower into a lunge, knees forming 90-degree angles.
3. Drive through feet to jump up, switching legs in the air.
4. Land in a lunge position with left leg forward.
5. Continue alternating lunges with a jump in the middle, aiming to increase time in the air and decrease time on the ground.

1. Start on all fours, shoulders over wrists.
2. Send hips back and down and bend left knee to lower halfway down into a squat as you raise arms out in front of you for balance. Keep weight in left heel.
3. Drive through left foot to stand back up.
4. Repeat.
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1. Lift right leg up toward the ceiling, so that both knees are aligned.
2. Shift weight to right foot, left foot lifted off step.
3. Push through right foot to come up to toes.
4. Hold this position for 30-60 seconds.
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1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
2. or opt for a mix of moves to target your entire body in one workout.
3. Drive through heels and explode up, jumping off the ground.
4. Start standing with hands on hips squat.
5. Repeat.

1. Stand on the edge of a step or box with feet hip-width apart, knees bent about 45 degrees.
2. Shift weight to right leg and let left foot hang off step.
3. Push through right forefoot to come up to toes.
4. Pause for a second, then lower heel back down.
5. Repeat.
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1. Stand with left foot on a step and right heel hanging off the edge.
2. Land in a lunge position with left leg forward.
3. Repeat.
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1. Stand on step or box with feet hip-width apart on the edge of a step or box, heels off edge.
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3. Pause, then lift heels back up.
4. Repeat.

1. Start on all fours, shoulders over wrists.
2. Step feet back and engage glutes and thighs to straighten legs. Body should form a straight line from shoulders to hips to heels. Think about pushing the ground away from you and pulling the belly button up toward the spine to keep back flat.
3. Hold this position for 30-60 seconds.

1. Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to hips to heels. Engage glutes and thighs to keep legs straight.
2. Drive left knee in toward chest, then quickly step it back to plank position.
3. Immediately drive right knee in toward chest, then quickly step it back into plank position.
4. Continue alternating.

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3. Start standing and shift weight to left leg as you lift right knee so thigh is parallel to floor.
4. Extend right arm back up toward ceiling and return to side plank.
5. Repeat.
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1. Lie faceup, legs straight, arms by sides with hands positioned below glutes for support.
2. Lift legs just six inches off the mat.
3. Draw belly button to spine to keep low back from lifting up off mat.
4. Drive through heels to stand back up.

1. Sit on the floor, knees bent, heels resting on mat.
2. Lean upper body back about 45 degrees.
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4. Continue alternating.

To make it harder, hold a dumbbell or kettlebell or lift heels off of floor.

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2. Keeping low back flat against the mat, lift legs up toward ceiling, keeping knees as straight as possible.
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4. When legs hover just an inch off the floor, lift back up.
5. Repeat.