Begin by placing your hands on the floor and your feet on the ball in push up position. Roll the ball back so that your toes and ankles are resting comfortably on it. Begin by doing a push up, lowering your chest to the floor, and then come back to starting position. Once your arms are straight again, using your feet, pull the ball in towards your stomach, contracting your abs, and then bring the ball back to starting position and repeat.

Begin with your feet about shoulder width apart and arms bent at the the elbow to your sides. Flex your knees only slightly and thrust yourself into the air. Land softly, again flexing your knees only slightly, and jump back into the air as quickly as possible. Repeat.

Kneel in front of the ball and place arms on the ball, elbows bent. Contract the abs and pull the belly towards the spine. Slowly roll forward and out as far as you comfortably can. Keeping the body straight, slowly pull your body back using your arms and abdominals.

Start by standing over barbell with balls of feet positioned under the bar slightly wider than hip width. Squat down and grip bar with over hand grip slightly wider than shoulder width. Arms are straight with elbows pointed along the bar.

Pull the bar up off the floor by extending hips and knees. As the bar reaches your knees, quickly raise shoulders while keeping the bar close to your thighs. When the bar passes mid-thigh, jump upward extending your body. Shrug your shoulders and pull the bar upward with arms allowing elbows to flex out to the sides. Pull your body under the bar, catch the bar on your shoulders while moving into a squat position. Once you get to the bottom of the squat, stand up quickly.

Repeat.

Start in a plank position, parallel to the floor balancing on hands and balls of feet. Remember to keep your back flat and neck in line with your spine. Grabbing the dumbbell with one hand, bend at the elbow and pull your elbow back toward the ceiling in a row, and be careful not to turn your body. Do 10-12 reps per arm.