Alternate Side Lunges with Shoe Tap:

Muscles Worked: Legs

Reps: 12 each side

Description: Stand with your arms at your sides and your feet shoulder-width apart. From the starting position, lift up your right leg and step out into a lunge. As you step your right foot down, bend your right knee and reach both of your hands down to touch the top of your right shoe, while keeping your left leg straight. Keep both toes front throughout the movement and the majority of the weight on your right foot should be on your heel. Once you have touched your shoe, reverse direction, stand back up and step your right foot back into starting position. From starting position, repeat the lunge on the other side by stepping your left foot out, bending your left knee and touching your left shoe, keeping your right knee straight throughout the movement and both toes front, and then standing up and returning to starting position.

Superman Hold with Freestyle Kicks:

Muscles Worked: Back (lower)

Reps: Kick for 60 seconds
Description: Lie face down on the floor with your legs extended and your arms straight on the floor in front of you with palms facing down. From the starting position, raise both your legs off the floor as you retract your shoulder blades and lift your arms, shoulders, and chest off the floor as well. Keep your head and neck in line with your back. Once only your stomach and hips are on the floor, maintain the elevated position as you perform freestyle kicks: Kick from the hip with alternating legs, keeping your toes pointed and your knees straight. Be careful not to fling your legs or bend your knees—your kicks should be small, quick, and controlled. Continue to kick for 60 seconds before slowly lowering your legs, chest, shoulders and arms back to the floor.
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Shoulder Push-ups (aka Beginner Handstand Push-ups):

Muscles Worked: Shoulders

Reps: 12

Description: Begin in piked-up position on the floor, with your hips in the air, your palms flat on the floor a little more than shoulder-width apart in front of you, your legs as straight as possible, your feet hip-width apart with heels slightly off the ground, and your body supported by your hands and the balls of your feet. Keep your neck in line with your spine throughout this entire movement. The more you are able to keep your hips up high over your shoulders throughout the movement, the easier it will be to progress to the more advanced variations of the exercise. From the starting position, slowly lower down your body into a push-up until your the crown of your head almost touches the floor. Reverse the motion and push your upper body back up to the starting position. Your shoulders should do the majority of the work.