#armynationalguard

Arm Circles: Standing, extend arms out to your side, palms facing down. Make small circles with your outstretched arms for the designated amount of time. Repeat in the opposite direction for the same amount of time.

Burpees: From a standing position, bend down to touch the floor and kick your feet back so you are in a push-up position. Do a push-up and then quickly stand up. Jump into the air reaching your arms overhead.

Calf Raises: Stand up straight on the edge of a step with your core pulled in and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step until you’re on your tiptoes. Hold the position for a few seconds and then lower your heels below the step.

Donkey Kicks: Get into a table position on your hands and knees and look straight ahead. With your knee bent at a 90-degree angle, lift the leg into the air until your knee is as high as your torso and then lower the leg back down. Switch legs.

Elbow Plank: Lay face down on the floor like you’re going to do a push-up. Lean on your forearms and raise your body, grounding your toes into the floor and resting mainly on your elbows and forearms. Squeeze your abs and glutes and keep your neck and spine aligned, looking at a spot about one foot beyond your hands.

Front Leg Raises: Stand next to a chair and hold it with one hand. With hips and legs as straight as possible, kick one leg in front, and then kicking behind in a swift motion as you come back down. Repeat on the other leg.

Glute Bridges: Lay on your back, knees in the air and feet planted on the floor. Slowly raise your hips into the air as high as you can and squeeze your glutes, then come back down.

High Knees: From a standing position, quickly jump from one foot to the other, lifting each knee to hip height, like a running motion.

Inchworms: From a standing position, stretch down and bring your hands to your feet. Slowly walk your hands out until you are in a push-up position. Slowly walk your feet to your hands.

Jumping Jacks: From a standing position, slightly bend your knees and jump up while moving your legs outward and raising your arms overhead. Quickly jump back to standing position.

Knee-to-Elbow Planks: Start in a push-up position with your feet hip-width apart. Plant your hands directly under your shoulders. Keeping your hips level and squeezing abs and glutes, lift and bend your right leg, bringing your right knee to your right elbow. Switch legs.

Lunges: From a standing position, step forward with one leg, lowering hips until both knees are at a 90-degree angle. Be sure your front knee is directly above your ankle and the other knee isn’t touching the floor. Push back up to the starting position and repeat on the other side.

Mountain Climbers: Start in a push-up position. Lift your right foot off the floor and raise your knee as close to your chest as you can, keeping your back straight. Return to the starting position and repeat with your left leg, almost like you’re running on the floor.

Narrow Squats: Stand straight with your feet as close together as possible, knees touching and your arms at your sides. Lower your body by pushing your hips back and bending your knees, still together, and putting your body weight onto your heels. As you lower your body, raise your arms in front of you. Pause then lift back into starting position.

Overhead Arm Pulls: Stand with hands on hips. Raise your left arm overhead and place your left hand behind your head. Grasp above your left elbow with your right hand and pull to the right, leaning your body to the right. Hold this position for five seconds. Return to the starting position and repeat with the opposite arm.

Push-ups: Lay face down on the floor. Tuck hands under shoulders and push up. Lower your body until your chest almost touches the floor, keeping your back flat, and push back up.

Quadraplex: Get into a table position on your hands and knees. Raise one arm, straight, while simultaneously raising your opposite leg straight with your back. Return to starting position and repeat using the other arm and leg.

Reverse Crunches: Lay on your back. Lift your legs with your knees bent so they form a 90-degree angle with the floor, keeping feet together. While inhaling, move your legs towards your chest as you roll your pelvis backwards and raise your hips off the floor. Pause then exhale while moving back to starting position.

Shoulder Taps: Start in a push-up position with your feet hip-width apart. Plant your hands directly under your shoulders and ground your toes into the floor, squeezing your glutes to stabilize your body. Lightly tap your left shoulder with your right hand. Repeat with the opposite hand.

Triceps Dips: Starting in a sitting position, place your hands next to you on a chair and your feet out in front of you. Inch forward so your hips are off the chair, bend your arms and dip down. Return to original position and repeat.

Upright Rows: Use weights or a resistance band. From a standing position, hold the weights at your side or grip the resistance band with both hands (the center of the band should be under your feet). Keeping your arms as close to your torso as possible, lift your arms with elbows first until you can’t go any higher. Your elbows should be about as high as your face, hands with weights or resistance band near your shoulders, and your knuckles facing out.

V-Ups: Lay on your back with arms stretched out. Raise your legs and chest to form a “V” shape, bracing your hands on the floor. Return to starting position.

Wall Sits: Stand with your back against a wall and your feet about two feet in front of you. Slide down until knees are at a 90-degree angle. Hold in place, keeping abs tight.

X-Punches: Lay on your back with your knees bent and feet flat on the floor. Put your hands in a fighting position. Perform a standard sit-up while making four cross-body punches so that last punch is completed at the top of the movement. Slowly lower back down to the starting position.

YTWLs: Using weights or a resistance band, create the letters “Y”, “T”, “W” and “L” with your arms. (Note: the letter “L” should be done by each arm creating a 90-degree angle parallel to the floor.)