| Exercise |
Modification |
| High knees |
Butt kicks / air squats / march on the spot |
| Sprint / run / jog |
Power walk |
| Skips |
Butt kicks / air squats |
| Leg lowers |
Alternating leg lowers / leg lifts |
| Jump lunges |
Static lunges |
| Squat jumps |
Squats |
| Burpess |
Modified burpees |
| Mountain climbers |
Downward dog to knee tuck |
| Bicycle crunch |
Side plank dips |
| Skaters |
Curtsey lunge |
| Star jumps |
Air squats |
| Plank |
Plank hover (drop to knees) |
| Supergirl (opposite arm/leg)/supergirl rows/ supergirl holds sea turtles (if you feel uncomfortable laying on your tummy for any period of time take the modification) |
Standing Supergirls (Y – W shape)
|
| Push up plank jacks
|
Push up / push up on knees |
| Egyptian Crunches
|
Supergirl (opposite arm/leg) |
| Up down plank
|
Side plank dips, Plank hover (drop to knees), Plank |
| MMA get ups
|
Squats |
| Walk out push-up |
Push up / push up on knees |
her master plan 