Perform three Speed Skater exercise repetitions (4-foot lateral hop with opposite hand toe touch). As soon as 3 are completed, drop down into a Burpee (no push-up). Finish the repetition by jumping (feet must leave the ground). EACH TIME you finish the Burpee at the end, it's ONE rep of the 3x1!

Place pressure on front foot, while back foot is used for stabilization. Keep chest up, head straight and shoulders back. Lower to 90 angle in knee joint.

This exercise has great benefits for core strength and cardio endurance. Make sure arms are straight and in push up position. Bring one knee in towards your chest, as the opposite leg stays straight and helps to stabilize the body. Quickly bring the bent knee back to the push up position and switch to the opposite leg, using the same motion as before. Possible alterations to this exercise may be placing hands on a Bosu Ball to add a further challenge.

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.