Burpees for Day 1

Standing tall with feet hip-width apart, legs straight, and arms at your sides is the starting posture.

Reduce yourself to a squat by bending your knees and bringing both hands to the ground.

You can do a push-up by jumping or stepping back with both hands. The chest & toes are on the floor (but not your stomach, hips, or thighs), and the elbows are bent.

You can either leap or take a few steps forward with your legs to get back to standing from a plank posture.

In the end, jump up and over the head, landing on your hands and knees.

Challenge: For the next 8 minutes, start each minute with 5 to 8 burpees.

Broad Jump, Day 2

Stand erect, feet shoulder-width apart, arms at your sides.

To achieve a half squat, thrust back your hips and bend your knees.

To maximize your forward leap, move your arms backward. Then forward and up, utilizing the energy to push off your toes.

When you land, bend your knees just a bit.

Challenge: Do 5 minutes of broad jumping, recording your longest leap.

Tuck Jumps on Day 3

Get up on two feet that are shoulder-width apart and stand tall.

To achieve a quarter squat, thrust back your hips and bend your knees.

Jump up vertically by pushing off your toes. Recommendat.com explains more in detail about the tuck jumps to do in a right format. 

If you're in the air, you can make the knee-to-chest move.

Come to a stop in a quarter squat.

Challenge: Do as many tucking jumps as possible in 20 seconds, then relax for 10 seconds. In all, you should rest for 8 minutes.

A group of mountain climbers on Day 4

Take a plank stance on the floor (hands and toes should be the only body parts touching the ground, and your back should be straight).

Attempt getting your right knee as close as possible to your chest.

Pull your knee back in and out, switch to the other leg and do the same.

The knees-to-chest motion should be repeated many times while the pace is increased progressively.

Challenge: To get in shape, do 20 mountain climbers just at the top of the minute for 8 minutes.

Skier Jacks, for the win! Day 5

Position yourself erect, feet together, arms at your sides.

When you land, jump forward into the toe of your front foot and backward onto the toe of your rear foot. While simultaneously swinging your opposite arm (right foot, left arm, etc.) forward and up. Turn the paper over and do it again.

Always keep switching sides, and accelerate up slowly at first.

Challenge: Get doing as many skier jacks as possible in 30 seconds, and then relax for 15 seconds. For a total of 5 minutes, repeat.

Step-Ups for Day 6

With one foot on top of the plyo box (or other firm stool, step, etc.), step up onto it.

Stand erect by placing your other foot on top of the box.

When descending, always use the foot that was used to ascend.

Repeat the process on the opposite side by stepping up with the same foot.

Always keep switching sides, and accelerate up slowly at first.

Challenge: Try to complete as many step-ups as you can in 30 seconds, and then take a 15-second break. In all, you should rest for 8 minutes.

The Inchworms: Sunday, Day 7

Open with a tall stance, feet hip-width apart.

Extend your arms, so your hands touch the floor beneath your feet.

When your hands are down, walk them forward when you're almost in a plank posture.

You should take a few steps forward to get your feet as near to your arms as feasible.

Get back up to your feet and do it again.

Challenge: Start each minute with six inchworms for 8 minutes.

First-Week Difficulties

As many repetitions as possible in ten minutes (AMRAP 10):

• Nine sets of burpees
• Salutations: 12 sets
• Fifteen sets of tuck jumps
• Climbing the mountain: 18 repetitions
• 21 sets of uppercuts

Runner's Skips, Day 8

Open with a tall stance, feet hip-width apart.

Your left leg should stay completely still while you raise your right knee to your waist. And give yourself a gentle uppercut with your right arm.

Transfer your actions to the other side.

Raise your pace gradually until you've traveled the distance you need. (If doing them in place, the number of reps or periods desired).

Challenge: As many sprinters skip as you can in 30 seconds, followed by 15 seconds of rest. In all, you should rest for 8 minutes.

Reverse Lunge Alternation: Day 9

Stand tall with both feet hip-width apart; your hands pushed forward in front of your chest.

You can do a back squat by stepping backward with one leg and bending your front knee to a 90° angle.

Your front heel should be pressed firmly into the ground while your rear toes propel you forward.

Get back up and do it again, switching which leg you work.

Challenge: For the next 8 minutes, at the start of each minute, make 18 reverse lunges.

Jumping Squats: Day 10

Get up on two feet that are shoulder-width apart and stand tall.

Keep your back straight, your chest out, and your knees bent.

Drive back into your feet and leap straight up when the butt is below your knees.

When you land, bend your knees just a bit.