Switch Climber – Start in plank position, jump foot to the outside of the same side hand. Try to get the whole foot to touch down Keep your abs braced, back straight and knees to 90 degrees. Alternate side to side 15-20 reps Once your have perfected form try to increase intensity by going for double time.
Wide Squat Jump with low Plate – Feet wider than hip distance. Toes turned out slightly. Keep chest lifted and abs braced. Butt drops down and back to just above knee height Knees are tracking out and forward over toes. Keep the weight in heel and knees bent throughout. Begin to wide squat jump on the spot as arms are long holding a plate low. Use the squat to absorb the landing. Go for range and depth. 15-20 reps
Surfer Burpee – Start with feet outside hips. Sit butt back and down into a squat position. Place arms under shoulder and jump feet back into plank position. Jump feet in wide keeping your abs braced as the feet jump in. Add a 1/4 turn keeping feet wide while staying low to move fast. Return to starting position and repeat for 10-15 reps.
Donkey Kick with a Push UP – Start in plank position with arms under shoulders. Both feet take off from the floor as you jump the knees into the chest. Then shoot feet out and lower into a pushup. Keep abs braced and lower chest to elbow height in the pushup. Return to plank position and repeat 10-15 reps.
Power Thruster Burpee – Start in plank position with arms under shoulders, back flat and butt down, Jump both feet into a wide squat. Feet jump out wider than hip distance. Lift both hands off the floor and finish in a low wide squat position with hands and chest lifted. Keep feet wide, chest up and abs braced on the transition. Return to plank position and repeat 10-15 reps