JUMP SAUAT
How to Do Squat Jumps
Stand with your feet shoulder-width apart.
Start by doing a regular squat, engage your core, and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. ...

PUSH-UPS
How to Do a Push-Up
Get down on all fours, placing your hands slightly wider than your shoulders.
Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.
Pause, then push yourself back up.

PULSE SQUAT
How to do pulse squat
Stand with your feet shoulder-width apart.
Start by doing a regular squat, and engage your core. 
This time you won’t stand or come all the way up
Stay In between sitting all the way down and standing. Move up and down like a pumping heart 

CHAIR DIPS
How to
Move your torso forward off the chair with your arms extended. Your buttocks should hover over the floor and your knees should be slightly bent. Your heels should touch the floor a few inches in front of your knees. Breathe in as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle.

MOUNTAIN CLIMBERS 
As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories.
INSTRUCTIONS;
Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
Pull your right knee into your chest as far as you can.
Switch legs, pulling one knee out and bringing the other knee in.
Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
4 sets of 10 reps (super set)