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Mountain climbers: Kneel on all fours, your hands in line with but slightly wider than your shoulders. Straighten your left leg completely and lift your right knee toward your chest.

Standing triceps extensions: Standing in good posture, do not arch the back. Hold one dumbbell in both hands behind the head. Raise the forearms and lock out the elbows. Lower the forearms. Start with 8 reps, aiming to increase the weight lifted but continuing with 8 reps.

Repeat Routine as Time Allows

Routine 3

Step-up: Start with a dowel or barbell across your back, with one foot on a step or bench, high enough to ensure your knees and hips are bent at an angle of around 90 degrees. Push down through the heel of the foot upon the step and extend the leg, rising up onto the step. Then lower down, taking all the weight back onto the same leg, leaving the foot on the step. When the support leg touches down behind the step, begin to push up again. In this way, most of the work is done with the leg on the step. Start by mastering the technique with 8 reps per side, progressing to holding a pair of dumbbells in each hand. Then progress to holding a kettlebell in one hand at a time. Aim to increase the weight you can lift for 8 reps.

Up-chop kneel: Kneel with a band or tubing handle attached below hip height. Grasp the handle in both hands to the side of the hip nearest the band. Lift the arms up and at the same time, rotate the shoulders away from the anchor, keeping hips facing forward and arms straight. Complete 8-10 reps on each side.

Down-chop kneel: Begin with the handle attached above head height, grasping the handle in both hands above the head to the side of the band. Keeping the hips facing front and the arms straight, pull the hands down and turn the shoulders away from the band. Complete 8-10 reps on each side.

Reverse flys: Lie face down on a stability ball or bench with head and neck just off the edge of the ball or bench, holding a dumbbell in each hand, arms straight out to the side. Lift the dumbbells off the floor until the hands are level with the body, arms remaining straight out to the side. Complete 8 reps. Aim to increase the weight lifted for 8 reps.

Repeat Routine as Time Allows

Routine 4

Band side step:Place a mini band around your ankles. Stand with your feet hip width apart and get into a semi-squat position. Step to the side with your left leg, and then bring your right leg toward the left leg, but not all the way (to keep some tension on the band). Continue across the room stepping out with your left leg. Return to the other side of the room facing the same way but stepping out with your right foot. NOTE: make sure the foot doesn't get out from under the knee. Take at least 6 steps in each direction.

Bench press on stability ball: With a dumbbell in each hand, lie on your back on a stability ball, with your feet on the floor and with your hands just beyond shoulder-width apart (out to the sides and bent at 90 degrees). Your head and neck should be supported by the ball. Hold up your hips so they are even with your knees and keep your abs tight. Exhale as you press dumbbells up directly over your chest toward the ceiling. Inhale as you lower back down. Repeat for 8 reps. Aim to increase the weight lifted for 8 reps.

Bent-over row: Stand with your feet shoulder width apart, abs tight and knees bent. Bend forward at the waist, keeping your back flat. Hold a dumbbell in each hand, arms hanging down and palms facing your legs. Exhale as you bring the dumbbells toward the chest while squeezing the shoulder blades together. Inhale as you lower the weight. Repeat for 8 reps. Aim to increase the weight lifted for 8 reps.

Vertical jumps: Stand with feet hip- to shoulder-width apart. Squat down slightly, swinging your arms back, and then rapidly jump up as high as you can, driving your arms upward. Make sure you fully extend your hips, knees and ankles at takeoff. Land softly on the balls of your feet and absorb your landing with a squat. Perform 8 reps, building up to 10 reps. (You may need to rest for 1-2 minutes after this one.)

Repeat Routine as Time Allows