1. PRISONER SQUAT
Place your hands behind your head, interlacing your fingers. Stand with your feet shoulder width and your toes turned slightly out. Squat as low as you can.
2. SEAL JUMP
Perform a jumping jack, reaching your arms out 90 degrees to your sides as your legs spread. When you jump your legs back in, clap your hands together in front of you.
Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor.
4. LATERAL JUMP
Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep.
Stand with feet shoulder width and bend down and place your hands on the floor. Now shoot your legs behind you quickly so you end up in the top of a pushup position. Jump your legs back up so they land between your hands and then jump up in the air.