Squat to Tiptoes
Lift your heels and push onto your tiptoes as you come out of the low squat position. This adds a lot of power to the move without any loud impact.
Forward to Reverse Lunge
Stand with the feet together. Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground. Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
Alternate with your left foot.
Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor. Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists Walk your hands back toward feet and stand up.
Plank and Knee Taps
Start with a high plank position. Keeping your abs engaged, bend your knees to hover an inch or so off the mat, then straighten them up again. Make sure you squeeze your glutes with each extension of your knees back into your plank position. Repeat.