Lying on one side, open the hips to the ceiling. Press off the bottom arm and raise both legs together bringing the thighs to the chest. Lower to the starting position.
Modification: Lift the top leg only, keep bottom leg on the mat
Progression: Hold a dumbbell to the top shoulder, rise up off the supporting elbow onto the hand
Be careful: Adequately support the lower back with the bottom arm

Lower into a squat by hinging forward at the hips and bringing one straight arm forward in front of the opposite foot. Return to the starting position and repeat on the other side.
Modification: Reduce the range of motion of the squat or hip hinge
Progression: Hold a dumbbell and/or rise to the toes after the squat
Be careful: Keep back straight

Crouch down with hands on the floor and jump the feet back to plank. Perform two rows and a pushup. Jump the feet back to the hands. Swing the arms between the legs and then straight up overhead.
Modification: Step back (vs jump) and/or perform rows and pushups on the knees
Progression: Use heavy weights
Be careful: Maintain good plank form on the rows and pushups

Stand with feet shoulder width apart and hands holding one dumbbell with arms mostly straight out in front at shoulder level. Pivot the feet and twist the body from one side wall to the other, using the weighted arms as momentum.
Modification: Bend the arms and pull the weight close to the body
Progression: Straighten the arms
Be careful: Pivot toes freely to avoid twisting at the knees

Stand with feet shoulder width apart and place one foot behind and beyond the other foot while lowering the back knee. The back knee should be aligned behind the front knee. Step back to the starting position. Hinge at the hip and with straight legs, lower the torso and let the weights move toward the floor. Return to the starting position.
Modification: Reduce range of motion or drop weights
Progression: Use heavier weights and/or touch knee to ground on lunge
Be careful: Keep back straight at all times