1A) Pushup Flye (above)
Get into pushup position with hands on sliders. Allow your hands to slide out to your sides with only a slight bend in the elbows until your chest almost touches the floor. Bring your hands back in toward your chest to return to the top position.
1B) Leg Curl
Lie on your back with your heels on sliders. Squeeze your glutes and abs and push your hips into the air. Keep them elevated as you bend your knees and draw your heels toward your butt. When your shins are perpendicular to the floor, reverse the motion.
2A) Body-weight Split Squat
Reps: 10 (each side)
Stand with feet staggered and bend your front knee until your back knee almost touches the floor. Push your front heel into the floor to return to the start position.
3A) Mountain Climber (above)
Reps: 20 (each side)
Get into pushup position with your feet on sliders. Rapidly alternate pulling your right and left knee in to your chest. Be sure to complete the full range of motion for each rep.
3B) Toe-touch Squat (above)
Stand with your feet shoulder-width apart and toes turned slightly outward. Reach down and grab your toes, then lower your butt toward your heels. From that position, raise your hands straight overhead and stand up.