Burpees

“Everyone hates a burpee, but they are a total body strength exercise with tons of benefits,” Shannon says. “They’re wildly efficient because they work arms, chest, core, glutes, quads and hamstrings. They also get your heart rate up, which is awesome for cardiovascular health.”

A traditional burpee starts with you standing with your feet shoulder-width apart. Squat down to the ground and quickly bring yourself into a plank position, kicking out your legs straight behind you, engaging your core and glutes. At this point you can engage in a push-up, or not. Then swiftly jump your feet back to your arms and jump straight up to complete the move before repeating.

Elbow Plank

Looking for a sure-fire way to tighten and tone your core? “Elbow planks fire up the core and strengthen your back,” says Shannon.

Begin on your hands and knees and align wrists under shoulders and your knees directly underneath your hips. Lower onto your elbows, placing them directly beneath your shoulders with your forearms on the ground and your feet hip-width apart. Engage your core and ensure your back is straight. Hold.

Jumping Knee Tuck

“These burn calories fast because they are a plyometric exercise that gets your heart rate up. They are fantastic for your bone density, as well.”

Start by standing with your legs shoulder-width apart. Engage your core and keep your chest forward as bring yourself into a slight squat then explode into the air with a jump bringing your knees as high into your chest as possible, before landing as softly as you can.

Mountain Climber

“There are so many benefits to mountain climbers! They work the upper body, core and glutes while promoting increased mobility and cardiovascular health,” Shannon says.

In plank position, with shoulders over hands, engage your glutes and core as you bring your right knee forward towards your chest. Then return the right leg as you switch legs and bring the left knee forward. Continue this “running move” and speed it up, or slow it down, accordingly.

Plank Rotations

“Plank rotations are great for strength in your core, arms and shoulders. They’re also a great way to improve your stability,” according to Shannon.

In plank position, with your wrists under shoulders, core engaged, and your feet hip-width apart, twist your body to the left by shifting your weight onto your left arm and extending your right arm up, hold, then return to the starting position and repeat on the other side.

Push Ups

“Push-ups have total body benefits since they activate several muscle groups at the same time, including chest, core, arms, legs, hips and back,” Shannon says.

In plank position, position your hands shoulder-width apart, or a little bit wider. Inhale as you bend your elbows and lower toward the ground, with your elbows at about a 45-degree angle to your body. Then, exhale as you push from your hands and heels, bringing your torso, chest, back up. Push-ups also can be modified by either doing them on your knees or while standing, placing your arms against a wall.

Squats

Squats are fantastic for your glutes and quads, and they’re especially effective for helping with mobility and building muscle strength,” says Shannon.

Keeping your feet shoulder-width apart, with your toes pointing slightly outwards, sit your hips back as if you’re sitting behind a chair. Be careful to keep your knees in line with your toes and look forward with your chest up and abs tight.

Superman

“Supermans strengthen the posterior chain, glutes and hamstrings. They’re particularly effective as a great counter move to traditional abdominal work.”

Lie face down on the floor with your arms outstretched in front of you and your legs straight. In one swift move, raise both your legs and arms at the same time as far off the ground as you can  while engaging your glutes and core. Hold, then release before repeating.

Tricep Dips

“Tricep dips really work your triceps and shoulders, and are efficient not only because they work those muscles but because they increase range of motion in your upper body, as well.”

Sit on a bench or a chair and grip your hands shoulder-width apart on the edge of the surface and slide your butt off with your legs extended in front of you. Then lower yourself towards the floor, slowly bending your elbows to as close to 90 degrees as you can before straightening your arms and lifting yourself up. Ensure your butt remains as close to the chair or bench as possible.

Walking Lunges

“Walking lunges work your legs and glutes. They’re great for balance and core stability.”

With your feet shoulder-width apart, and your chest forward, engage your core and glutes. Begin your walk by taking a big step forward with one foot, lowering until both your knees are bent at 90 degrees and your front thigh is parallel. Driving through the heel of your front heel, step forward with your back foot, and repeat. 

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