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Step 1
The first exercise is prisoner squat, which is a squat with your hands behind your head. You will do this 15 repetitions.
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Step 2
Second exercise is a push up with your feet on a stability ball. You will do this 12 repetitions.
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Step 3
Third exercise is the split squat. This is done while staying in a lunge position. You will do this 12 repetitions each leg.
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Step 4
Fourth exercise is a spiderman push up. This is a modified version, done on the knees. You will be in a push up position on your knees. While going down to do your push up, you will bring your knee up to your elbow and then push up and repeat on the other side. You will do this 10 repetitions each side.
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Step 5
Fifth exercise is a jump squat. This is a squat with a jump. You will do this 15 repetitions.
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Step 6
Sixth and last exercise is the stability ball jackknife. This is done in a push up position with your feet on a stability ball. You will then roll the ball into your upper body and back out. You will do this 10 repetitions.
