The coordination-building workout

The warm-up:

Deep squat stretch

Stand with feet shoulder-width apart and squat as low as you can. Extend left arm at chest height as you press right elbow against inside of right knee. Holding squat, switch arms. Continue, alternating arms for 30 to 45 seconds.

Plank to reverse inchworm and side lunge bend

Begin in plank position, feet hip-width apart and wrists aligned under shoulders. Walk hands back to toes. From there, step left foot back so you’re in a lunge (a). Raise both arms overhead and bend sideways to the right. Place hands on the floor, step right foot back, and return to the start position. Repeat the entire sequence, this time lunging and bending on opposite side to complete one rep. Do 2 reps.

The workout:

Do each exercise for 30 to 45 seconds in order, then repeat the entire circuit. Continue for 10 to 30 minutes, depending on how much time you have.

Lateral jump lunge

Begin in a lunge position with left foot in front of right (a). Bend knees, push off both feet, and jump to the left; immediately jump back to start position, then jump straight up as you switch legs (b), landing with right leg in front of left. Repeat sequence, jumping to the right. Continue, alternating sides.

Push-up to multi-planar squat jump

Stand with feet together. Bend forward from hips and place hands on floor in front of you. Walk hands forward to plank position. Perform one push-up (a), then walk hands back to feet and immediately jump up and to the right (b). Repeat the entire sequence, this time jumping to the left. Repeat jumping in the opposite direction each time.

Skater hop to single-leg hop

Stand with feet together. Push off left foot as you jump to the right, landing on right foot with left foot raised behind you (a). Immediately hop straight up, then land on right foot and hold for 1 to 2 seconds. Lower left foot to the floor and repeat the sequence to the left (b). Continue, alternating sides.

Sprawl to rollover

Stand with feet shoulder-width apart, knees bent and elbows bent. Quickly start jogging in place, then drop down to the floor (a), roll over to the right (b), and push up into plank position. Jump feet forward to hands and repeat, this time rolling to the left. Continue at a quick pace, alternating sides.

Mountain climber to toe touch

Begin in plank position. Hop right foot forward toward chest, then immediately switch legs for one rep (a). Do 20 reps, then return both feet to start position and drive hips up toward ceiling (like a downward-facing dog) and reach left hand toward right toes (b). Return to plank position and repeat, this time reaching right hand toward left toes. Repeat once more on each side, then begin with mountain climbers again.