Press your foot firmly to drive up. Make sure to complete every move perfectly.Goblet Squat with Overhead PressStand in a wide leg stance, holding dumbbell vertically at chest level. Perform 16-20 repetitions with control followed by 30 seconds of bicycle crunch.Keep your hands firmly on the ground by taking support from the ground and kick your feet back as though you are in a push-up position.Extend both arms with a medicine ball at chest level and twist your torso towards left. Lower your hip as low as possible holding your core tight. Do a set of 10 repetitions on each side of the stepper, followed by 30 seconds of bicycle crunch. Exhale while pushing and inhale while landing. Note: Make sure your knees are facing towards your toes.Note: It is one of the best compound exercises.

Prasad shows some exercises that work on your core muscles for burning fat and overall muscle strengthening and toning.Balancing the barbell on shoulder, land softly on your toes and return to the starting position.Pointing your toe forward, drive your hip upward explosively and jump as high as possible. Push your hip back to the starting position and push the dumbbell overhead and bring back the dumbbell to the starting position. Keep your back with a natural arch.BarBell Squat JumpStand shoulder width apart, placing a barbell on your upper back. Don’t allow your back to collapse. Elbows should be pointing the floor.Note: Make sure not to move the knee beyond your toes. Keep your upper body straight throughout the movement. Hold a medicine ball at your chest level. While doing Burpees, men can hold dumbbells and do these steps and for Jumping squats also, men can add weights on each side, instead of empty barbells as suggested above for women.Stand up and then jump into the air while raising your arms over your head and come back to the starting position.Keep your left leg forward bending both the knees, forming a lunge position. Bring your chest back and pull your feet back to the original position.The writer is master trainer, Zen Sports and Fitness. Drop your hip into a squat position like you are doing a vertical jump.Lower your chest to do a push-up.Lunge with Medicine Ball TwistBegin in a standing position with the feet shoulder width apart and lower your body into a squat position and place your hands on the floor in front of you.Lateral Jump BurpeesStand shoulder width apart. Squeeze your navel in while you are twisting the torso.Do a set of 16-20 repetitions followed by 30 seconds of bicycle crunch. Tuck your tummy and press your foot when you drive up.

This exercise should be performed on a soft surface. While still in the lunge position, rotate back to the centre and step back to the starting position.Note: These are ideal for women who have been active and doing some exercise for the past three months.Note: Don’t lock your elbows when you hold the medicine empty medicine capsule ball. Make sure to land on your toes softly. Men have to add resistance and extra weight for each of these exercises. Perform 10 lunges with each leg, followed by 30 seconds of bicycle crunches.After this, jump over the stepper laterally and repeat the same.Repeat the same with your right leg.