Start in a high plank position, core braced, neck neutral, hands stacked underneath the shoulders and fingers pointed forward. Drop your chest to the ground and perform a push-up. After each push-up, take one of your arms and rotate it behind you towards your feet and then back to the high plank position. Perform another push-up and repeat on the opposite side. Each arm rotation coincides with one rep.

Lay down in a supine position, core braced, neck neutral. Lift your legs off the ground, and bring one knee into your chest. Simultaneously drive that foot out and away from you through the heel, while bringing the opposite knee to your chest. Keep repeating and to make it more challenging, bring your hands behind your ears with your arms in an externally rotated position and start crossing through your trunk the opposite knee to the opposite elbow.

Lie on your stomach with your upper body propped up on your elbows and activate your core muscles. Next, lift your abdomen off the ground so that you are supported only by your elbows and feet. Next, Lift one leg off the ground with the opposite arm and hold this position. Make sure that you keep your trunk in a straight line to prevent your hips and abdomen from sagging. Hold this position.

Lie on your stomach with your upper body propped up on your elbows and activate your core muscles. Next, lift your abdomen off the ground so that you are supported only by your elbows and feet. Make sure that you keep your trunk in a straight line to prevent your hips and abdomen from sagging. Hold this position.

Lie on your stomach with your upper body propped up on your elbows and activate your core muscles. Next, lift your abdomen off the ground so that you are supported only by your elbows, knees, and feet. Make sure that you keep your trunk in a straight line to prevent your hips and abdomen from sagging. Hold this position.

Lie face down on the ground with hands placed as wide or slightly wider than shoulder width apart and with legs straight. Keeping the body straight, lower the chest so that it is ~2 inches from the floor by bending arms at the elbows. Explode body up off the ground by extending the arms and as you raise up, clap hands together then return to the push up position. Repeat.

Lie face down on the ground with hands placed as wide or slightly wider than shoulder width apart and with legs straight. Keeping the body straight, lower the chest so that it is ~2 inches from the floor by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Lie face down on the ground with hands placed as wide or slightly wider than shoulder width apart, with knees bent and crossed at the ankles. Keeping the body straight, lower the chest so that it is ~2 inches from the floor by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Face forward, with hips squared and cable positioned over back shoulder. Have opposite leg positioned in front of the other. Simultaneously, drop back knee, lunge onto front leg and rotate 90 degrees in the direction of your front knee. Cross the cable from your back shoulder to your front leg.

Maintain a slight bend in the legs, shoulders packed, maintaining neutral spinal alignment, bend downwards keeping the hips back until about the dumbbells are about 8-12 inches above the ground, and then slowly return upwards facing forward as shown in the video.

Todd Durkin demonstrates one of his top lower body exercises, the lunge hop. In this video clip, Todd shares with you a great body weight exercise that will help you become stronger and a better athlete.

Setup in a shoulder width stance, grab a kettlebell with pronated grip. Stick your hips back and sligthly swing the kettlebell between your legs. Forcefully extend your hips forward to an upright postion. As your hips move forward your arm should remain straight and swing up in the air with the kettlebell. At the top of its ascent allow the kettlebell to loose all momentum and swing back to the starting position.

begin standing below a pull up bar, having a friend time you. place your hands on the floor outside your feet, kick your feet back, then quickly bring your knees to you chest, and your feet below your hips. Then jump and grab the pull up bar, pull yourself into a pull up back down to do the burpee. repeat this for as many as you can do in a minute, if you can't do a pull up or burpie it is advised not to do this challenge. person who has the highest number of burpee pull ups in a minute wins!

start line. With the dead ball in both hands, squat down until your elbows touch your knees. from here EXPLODE! up and out throwing the dead ball as far as possible, Notice I didn't say as HIGH as Possible but AS FAR AS POSIBLE meaning Horizontal direction. Males use a 30 lb dead ball females use a 20 lb dead ball. measure the horizontal distance from the start line to the end of the ball.

Useing a Row Machine, set the settings to count your distance from 0 and . Get into good row position (feet into straps, arms extended hands attached to holder. EXPLODE! out traveling as far as possible with each row, farthest distance wins!

Measure out 40 yards place a prowler at 1 end. Men use 4-45 lb plates Women 2-45 lb plates. Have a partner use a stop watch to measure your time. When you begin to move have them start the time, when the prowler crosses the 40 yard line stop the time. fastest time wins!

Measure 10 yards on a feild, placing a cone at each end. Begin with adding 4 cones to the start.You will have 5 cones on one side, begin at the onther end. Sprint down 10 yards pick up a cone, sprint back and place it at the start. Repeat this until all cones are moved from one end to the other. Fastest time wins!

Leg Press 2 times your body weight for as many repitions as possible. if your weight is 180 lbs. then you leg press 360 lbs for repitions. if you can't leg press that high of a weight then please chose a different challenge, the challenges are not designed to injure you. keeping your feet about shoulder width apart (maybe a little wider) lift up, remove the rack peices and control the weight towards your body. in doing so move your knees out towards your shoulders or even wider, keep a flat back and then press back out under control.

stacking your feet, place the elbow of your lower side directly below your shoulder. keep your core tight and your hips in line. Hold for as long as possible.

Begin in plank position with forarms on a mat and feet on sliders. slide your feet out from your arms, maintaining the plank position. This should take 3 seconds, and then move back to start position, this takes 2 seconds. A total of 5 seconds do as many as possible.

Perform as many single leg burpees as possible in 60 seconds. Keeping the same leg off the ground for 60 seconds perform a full burpee by jumping down to the top of a push-up position. Then bring your leg back toward your chest, stand up and perform a jump making sure that the foot leaves the ground each time.

Perform a plank on your elbows and toes. Place a 25lb. plate on the middle of the back and maintain proper form for as long as possible. The body must be in a straight line from head to heals throughout.