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1. Step up knee lifts

15-20 repetitions each leg

play Step up knee lifts exercise female
  1. 1.

    Position left foot on a step
  2. 2.

    Step up with right leg and without touching the step with your right foot, bend your knee to bring up towards chest
  3. 3.

    Step straight back down again with your right foot and then your left foot

2. Advanced jumping jacks

20-30 repetitions

play Jumping Jacks exercise female
  1. 1.

    Stand with feet together, knees slightly bent, and arms to sides
  2. 2.

    Jump while raising arms and separating legs to sides
  3. 3.

    Land on forefoot with legs apart and arms overhead

3. Lateral hops

20-30 repetitions

play Lateral hops exercise female
  1. 1.

    Keep legs together, bound from side to side, jumping over an imaginary obstacle
  2. 2.

    Land with soft knees
  3. 3.

    Try to remain on the balls of your feet

4. Fast step ups

Repeat sequence for 60-90 seconds

play Fast step ups exercise female
  1. 1.

    Complete quick step-ups, alternating legs with each step up
  2. 2.

    Choose a higher step to make this more difficult

5. Front kick plank

10-15 repetitions each leg

play Front kick plank exercise female
  1. 1.

    Begin with feet together and the arms up in a defensive position
  2. 2.

    Bring the right knee up and kick outwards
  3. 3.

    Balancing on the left leg, bring the right leg back behind you, hands to the floor
  4. 4.

    Bring the left foot next to the right into a plank, holding briefly
  5. 5.

    Step the left foot forward into a lunge, stand up and again kick with the right leg
  6. 6.

    Continue with your front kick planks on the same leg

6. Side to side lunge with punches

10-15 repetitions each leg

play Side to side lunge with punches exercise female
  1. 1.

    Begin facing forward and pivot to the right
  2. 2.

    Step your right leg back as you bend your right knee into a lunge
  3. 3.

    Punch forward with your left arm then your right arm
  4. 4.

    Step back to the middle and turn to the left, taking your left leg back and your right arm forward in a punch followed by your left arm
  5. 5.

    Continue alternating sides, moving quickly
  6. 6.

    To make harder, lunge deeper or add a jump in the middle

7. Squat reach and jump

10-15 repetitions

play Squat reach and jump exercise female
  1. 1.

    Feet shoulder-width, perform a squat, bending at the knees to lower downwards
  2. 2.

    Your knees should not pass over your toes
  3. 3.

    Immediately jump back up again, reaching arms overhead

8. Superman

play Superman exercise female
  1. 1.

    Start on your hands and knees, with back straight and core 
    muscles tight
  2. 2.

    Keep hips low, simultaneously raise your right arm and left 
    leg straightening at your elbow and knee
  3. 3.

    Pause then lower to the starting position before alternating 
    sides