Fitness

Push Ups

Tricep Dips

Bent Over Rows

Body-weight Rows and Tricep Extensions

Body Weight Squats

As these get easier, add weights in your hands. 

Double-Leg Bridge

Fire Hydrants

If easy, add a resistance band around your knees 

Repeated Calf Hops

(Double-Leg and Single-Leg)

Alternating Forward Lunge

Alternating Backward Lunge

Side Lunges

Single-Leg Bridge

Single-Leg Dead Lift

If easy, add weights in your hand. 

Single-Leg Dead Lift hold with a dumbbell row

Squat Holds

Hold at the bottom of the squat for 3-5 seconds. 

Rear Foot Elevated Split Squat

If easy, add weights in your hand. 

Seated Jump Squat

Box Jumps

Focus on a soft landing.

Prisoner Jump Squats

Keeping your fingers interlocked on your head prevents you from using your arms to gain momentum

Alternating Jump Lunges