Intermediate

Eight moves for strength, core and conditioning.

1. 1

   Bodyweight Squats

   Sit hips back; keep knees tracking over toes.

2. 2

   Push-ups

   Brace your core; lower chest with elbows tucked.

3. 3

   Lunges

   Step with control; keep the front knee over the ankle.

4. 4

   Plank

   Keep hips level and ribs tucked; breathe steadily.

5. 5

   Star Jumps

   Land softly with knees slightly bent.

6. 6

   Russian Twists

   Rotate with control; keep your spine long.

7. 7

   Glute Bridges

   Press through heels; squeeze glutes without arching.

8. 8

   Mountain Climbers

   Keep shoulders over hands; drive knees forward.