Perform as many of these as you can in 60 seconds. Make sure you keep your core tight when you jump back into the push-up position and as you hop your feet up.

Tap 8lb med ball to weight resting on shins then reach med ball above your head. Use a 45lb plate and keep legs as close to 90 degrees as possible. Go for max reps in 60 seconds.

As you perform the squat reach the weight over your head and fully extend arms. Keep weight in your heels as you sit and stand up. Focus on engaging your core muscles to prevent you from putting to much stress on your low back.

Place hands on something that slides on the floor. Towels work well if you dont have the sliding disks. Put weight on your hands and keep hips in line with your shoulders not much higher. Run 20 feet then back and try to get 20 reps in the shortest amount of time.

Lay face down on a bench with a slight incline. Lift light dumbbells up in a Y position towards the ceiling. Keep a very controlled motion and lift as high as you can without lifting your chest off the bench. This will work the back of your shoulders and really help with shoulder stability.

Lay face down on a bench with a slight incline. Use light dumbbells and perform a should pres motion fighting gravity. Try to keep hands from dropping towards floor.

Goal is do do 200 reps as fast as possible. Focus on keeping your grip and working through the burn in your shoulders and legs!

Start in a push-up position. As you come up from your push kick you leg under your body and reach the opposite hand towards the ceiling. Alternate legs and arms every rep. Great exercise to do at the beginning of your workout to get shoulders and hips warmed up movement.

Press one arm at a time then finish with both together

Keys are to stabalize hips and keep from rotating and holding the top of the motion for a second before lowering down.

Squeeze ball as you lift your knees. Your abs will work like they never have!

Focus is to stabilize hips and keep them from moving as much as possible. Do a rotation then follow it with a press