Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Mountain Climber
3 sets · 20 reps · 30s rest
Drive the knees without letting the hips bounce. Slow the feet down before the plank position breaks.
Steps
Set up in a high-plank position with your hands directly under your shoulders and arms locked out.
Brace your core hard and squeeze your glutes to keep your hips level with your shoulders.
Drive your right knee toward your chest, keeping the foot off the floor at the front of the motion.
Snap the right leg back as you drive the left knee forward in a smooth, alternating rhythm.
Keep the hips low and the shoulders stacked over the wrists the entire set.
Continue for 20 to 40 seconds at a controlled pace, prioritizing form over raw speed.
Cues
Hips stay low.
Quick feet.
Shoulders over hands.
Common mistakes
Letting the hips bounce up and down, which removes the core demand and breaks the plank shape.
Sagging the lower back as the legs drive, which strains the spine instead of loading the core.
Putting the hands too far in front of the shoulders, which collapses the plank and stresses the wrists.
Going too fast and losing range of motion, with knees barely moving instead of driving toward the chest.
2. Jump Squats
3 sets · 10 reps · 30s rest
Land quietly through the whole foot. Swap to a fast bodyweight squat if the knees prefer it.
Steps
Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Drop quickly into a quarter to half squat by bending your knees and pushing your hips back.
Swing your arms back as you lower to load momentum for the jump.
Explode upward by extending the hips, knees, and ankles all at once, throwing your arms up overhead.
Land softly with bent knees and immediately absorb back into the squat position to cushion the impact.
Reset for half a second at the bottom and launch into the next rep with the same explosive intent.
Cues
Small jump.
Soft landing.
Knees track toes.
Common mistakes
Landing with locked-out, straight legs, which slams force through the knees and ankles.
Squatting too deep before the jump, which kills the spring and slows down the movement.
Letting the knees cave inward on landing, which strains the knees and shifts work off the glutes.
Slumping the chest forward at the bottom, which makes the launch weak and stresses the lower back.
3. Burpee
3 sets · 8 reps · 40s rest
Step the feet back instead of hopping to keep it repeatable. Skip the jump at the top if you are short of breath.
Steps
Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.
Drop into a low squat and place your hands on the floor just in front of your feet.
Kick or step both feet back so you land in a high plank position with arms straight.
Lower your chest to the floor in a controlled push-up, then press back up to the high plank.
Jump or step both feet back up under your hips into the squat position.
Explode upward into a jump with arms reaching overhead, land softly, and reset for the next rep.
Cues
Step, don't jump.
Chest tall at the top.
Steady rhythm.
Common mistakes
Skipping the push-up at the bottom and turning the burpee into a squat-thrust-jump instead.
Sagging the hips in the plank position, which strains the lower back over volume.
Landing the jump with stiff legs instead of absorbing softly into a quarter squat.
Going so fast that form collapses — turns a conditioning lift into a sloppy injury risk.