Whole Body Workout

Throw your hands in the air to "load" your body so that you can create power to explode upwards out of the squat. When you are at your lowest point, your hands should be behind you.
After you jump, make sure you bend your knees on the landing too. This will help you to land safely without jarring your joints.
A mistake is to stand up straight and don't rush your reps.
Repeat it 2 - 10 Reps/Set

Lie on your left side and place your forearm under you to support your body weight. Place your right hand on your hips or stomach for better balance.
Raise your hips up until your body is in a straight line.
Then raise your right leg in the air. Exhale for 1 or 2 seconds.
Lower your right leg until it is on top of your left and then lower your hips back down until your booty makes contact with the floor.
Wait 1 or 2 seconds, before you start with another round.
Do it for around 15 times, then change on the right side!
Repeat it 3 Sets.

Start on all fours. Put your feet hip-width apart and hands under your shoulder. Make sure your neck and spin are neutral.
Begin to lift your right leg with your knees bent until your right thigh is parallel to the ground. Use your glutes to press your foot.
Return back to the starting position and lift your left leg.
Repeat this exercise for around 20 times.
Repeat for 3 Sets.

Place a mat or towel on the floor. Elevate your upper body.
Twist your torso to the right side with your arms extended in front of you. Stop when your arms are parallel to the floor. Hold the position for one or two seconds and breathe out.
Try to do 3 sets of 8-12 reps.

Lie on your back, with your arms and legs straight out.
Crunch your abdominal muscles inward, as if you were trying to suck your belly button to the floor.
Raise your arms, legs, and upper back off the floor, creating a “smiley face” with your body.
If the movement is to difficult or you start to feel it in your lower back, bend the legs to make it easier.
Do 3 sets 20 - 30 seconds.

Start holding a weight in each hand by your shoulders.
Make sure your palms are facing forwards and your elbows out to the side and bent at a 90° angle.
Extend through your elbows to press the weights above your head. Don't lean back while doing it!
Slowly return to the starting position.
Repeat it for 15 to 20 times and make 3 sets.

Start sitting on the edge of a stable cair. Make sure, that your fingers are pointed at your feet, your legs extended and your feet are hip width apart. Your heels should touch the ground.
To lift your body, press into your palms. Slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degress. You can control the movement throughout the range of motion.
Push back up until your arms are almost straight.
Repeat this for around 20 times.
Repeat 3 -Sets.