EXERCISE OF THE DAY: STANDING BODY BAR SPLIT JUMP

Stand with your knees slightly bent, gently holding a 6- to 9-pound body bar at the back of your neck. Drop your hips and jump slightly so that your right leg lands about 3 feet in front of your left leg. Repeat with the left leg. Work up to a total of 30 jumps. Start slowly and don't sink all the way into a lunge.

EXERCISE OF THE DAY: WEIGHTED BICYCLE CRUNCH

Lie on your back with your knees bent. Hold a 5- or 6-pound medicine ball directly on your chest. Curl your upper body and right leg, and at the top of the crunch rotate your torso so that your left elbow meets your right knee. Extend your left leg at the same time, as if you're pedaling. Return to start and repeat on the other side.

EXERCISE OF THE DAY: BENCH PRESS CRUNCH

Hold eight- to 10-pound dumbbells at chest level while lying face-up on a bench with your knees bent. Press the weights straight up as your crunch your abs, chest, and shoulders up toward your knees. Slowly lower. Do three sets of 10 reps.

EXERCISE OF THE DAY: GLUTE BRIDGE

Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That's 1 rep. Do 2 or 3 sets of 5 to 10 reps.

EXERCISE OF THE DAY: MEDICINE BALL INCHWORM

Stand with your feet shoulder-width apart and lean forward, knees slightly bent, to place both hands on a four- to six-pound medicine ball on the floor (a). Slowly walk your feet away from your hands until your body is in a straight line from head to heels (b). You should move about an inch or two with each step. Hold for one second, then walk your feet back to the starting position. That's one rep; do 10.

EXERCISE OF THE DAY: DUMBBELL PRESS AND CORE ROLL

Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees (A). Push the dumbbell straight up to full extension (B). Grab your left wrist and rotate your body to the left, keeping your hips in position (C). Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.

EXERCISE OF THE DAY: SWISS BALL HAND WALKS

Lie facedown with your torso on the ball, place your hands on the floor, raise your legs, and walk your hands out until just your thighs are on the ball (A). Squeeze your glutes and walk out until you're in the plank position, with just your feet on the ball (B). Pull your abs in tight to keep your body stable. Hold for five seconds, then walk your hands back to the starting position. That's one rep. Do a total of 10 to 15 reps.

EXERCISE OF THE DAY: LUNGE JUMPS

Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot [A]. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor [B], and land in a lunge with your left leg forward [C]. Repeat, switching legs again. That's 1 rep; do 10.

To prevent injury, try to land as softly as possible.

EXERCISE OF THE DAY: SIDE PLANK PUSH-UPS

Perform a pushup (A). When you come up, rotate your body to the right and lift your right arm straight up over your shoulder so that your body forms a T (B). Bring your right hand back to the floor. Do another pushup, and repeat to the left. That's 1 rep. Do 5 reps.

EXERCISE OF THE DAY: THRUSTER

Hold a pair of dumbbells just above your shoulders (A). Bend your knees into a squat, with your thighs parallel to the floor (B). Push yourself up, pressing the weights straight up as you stand (C).Pause, then lower them to your shoulders.That's 1 rep. Do 12 and repeat exercise 3 times.

EXERCISE OF THE DAY: DEADLIFT AND BENT OVER ROW

Stand with your feet hip-width apart, holding dumb-bells at your thighs (A). Keeping your knees bent slightly, bend at the waist until your torso is parallel to the floor (B). Pause, then pull the weights up toward your rib cage (C). Lower them, press back on your heels, and stand. That's 1 rep.

EXERCISE OF THE DAY: STEP-UPS AND SINGLE-ARM PRESS

Hold a dumbbell in your right hand with your upper arm parallel to the floor and place your left foot on a step or bench. Lift yourself onto the step as you press the weight over your shoulder. Lower both back to the starting position. That's 1 rep. Finish all 12 reps with your left leg, then repeat with your right.

EXERCISE OF THE DAY: SWISS-BALL PICK WITH PUSH-UP

Start in a pushup position with your toes on a stability ball and your hands on the floor. Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms. Pause and roll back to start. Pause, then do a pushup. That's 1 rep. Do 12.

EXERCISE OF THE DAY: CHEST PRESS WITH RESISTANCE BAND

Loop the band through a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there's no slack in the band. Your hands should be at your chest, elbows up and palms facing down. Press the handles forward and together at the same time. Return slowly, being careful not to go past your shoulders. That's one rep. Do 12 to 15.