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*See Jump Squat Side*

Keep your shoulder back, your spine long, and your feet hip width apart. Push your hips and butt backwards as you bend down to touch the ground between your legs, weight in the heels of your feet. Jump up, arms above your head and land gently.
*FORM NOTE: As you squat down your knees should remain behind your toes. Focus on thrusting your hips and butt backwards before you bend your knees.

An advanced version of the lunge, you want to keep your core tight and body long as you jump up and switch your feet, landing softly. As you land putt your weight in the heel of your front foot and the toe of your back foot.
*FORM NOTE: Your knees should always remain behind your toes whenever lunging or squatting. As this is a high impact move those with concerns about their knees may want to stick with a level 1 reverse lunge.

With your butt down and your spine long, push into the base of the palm of your hands while you draw your knees up and in towards your chest, alternating legs.
This will work your core and arms

*FORM NOTE: It is important to avoid piking your body; keep your butt low and your head in a neutral position.

Begin in the upward pike position, feet hip width apart and arms slightly wider than shoulder width apart. Engage your core and glut muscles as you slowly lower your body down head first. Using your core and arm muscles, bend your elbows as you glide your face, then chest, then finally stomach and hips just above the ground, pushing chest and chin up and out. Finish by pushing your body back into upward pike position.
*FORM NOTE: At a level one you may need to begin further from the ground as you "dive." If this is the case adding a slight bend to the knees will allow you to work your way into a full dive as well as protect your back.

Wrist directly below the shoulder, hips and feet stacked, core in tight, bring your elbow and knee together in front of your body. Extend arm and leg again then bring your hand and toe together in front of your body.

With your wrist directly beneath your shoulder, hips and feet stacked, core in tight, lower your hips towards the ground then thrust them up up again. This will work your obliques.

With your core engaged and arm facing palm out in front of you, reach up with your left arm as your right leg leaves the ground, lifting your knee as high as you can. Alternate right and left legs and arms.