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.

Maintain a push-up position. EACH time you tap your shoulder it counts as a rep.

Using good squat technique (chest up, track knees over toes, weight on heels) lower body to tap the ball and return to a standing position.

Lie flat on a bench or the floor. Keeping arms and legs straight, raise both to meet above you in the center of your body. Lift your back off the bench or floor as you reach to your toes. Then lower back to starting position. Use a light kettlebell or dumbbell to increase difficulty.