Do three circuits of these eight exercises all the way through, resting for one minute after each circuit. Do 20 reps of each exercise. And don't forget to warm up with some light cardio for five to 10 minutes first.
Reverse Lunge With Knee-Up Hop: Step back into a reverse lunge. When you stand up, instead of bringing your foot back to the starting position, keep your leg bent in a 45-degree angle and drive your knee up level with your hip. Really press off of your back foot, so you hop off of the ground at the top. Go straight back into reverse lunge on the way down from your knee-up hop.
Plank With Hip Flexion and Extension: This is basically a high-plank-to-downward-facing-dog movement, but with a little extra extension. From high plank lower your hips towards the ground (but don't touch the ground), and then drive your hips up and back towards the ceiling into your best down-dog.
Ice-Skaters: This exercise mimics the motion of a speed skater. Starting from one leg, hop side-to-side, dropping one leg back behind you into a deep curtsy lunge. The goal with this exercise is really take up space, so try to make your movements as big as possible.
Plank With Lateral Flexion: From high plank, shift your body from side-to-side, keeping hips and shoulders square to the ground.
Alternating Jump Lunges: Take your basic alternating-leg lunge, and add a jump. Instead of stepping from one leg to the next, push off of the ground and jump into a lunge on the other side.
Plank With Hip Rotation: Start in high plank, keep your upper body square to the floor, and rotate your hips down to one side. Get your hips as close to the ground as you can, then come back to starting position and do the other side.
Squat Jumps: Add a little power to your squats, by jumping when you reach the top of your squat.
Single-Leg Pelvic Raises: Lie on your back with your knees bent and feet flat on the floor. Extend one leg straight out, then raise your hips up to form a straight line with your body and lower back down to the ground, keep your leg extended.