Push-Up – 15 reps
Body weight Squats-25
Alternate Lunges-30 total
Lay on the floor with your body in a straight line, your elbows bent and under your shoulders and your feet hip width apart.
Arms are straight shoulder width apart, abs are tight. Hold your body in a plank position and lower your body until your chest is an inch or two above the floor. Push your torso away from the ground until your arms lock.
Body Weight Squat
Stand with your feet shoulder width apart. Begin the movement by bending your knees and sitting back with your hips. Continue down to full depth if you are able, and reverse motion until you return to the starting position. As you squat keep your head and chest up and push your knees out.
Stand with your feet hip width apart, step forward with one leg. Keeping your back straight, lower your hips until both knees are bent at a 90 degree angle. Make sure your front knee is directly above your ankle, and not going past your toe. Make sure your back knee does not touch the floor. Push through your front heel to get back to the starting position. Alternate legs.