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Stand up tall and take a big step froward so that when you bend your knees your front knee stays above the ankle. Try to get deep enough in the lunge position that your back knee touches the floor, or comes close. Then step the back leg to meet the front and continue forward.
Start in push up position with core engaged and hands underneath shoulders. Maintain core engagement while pinching your shoulder blades (scapulae) together slowly, while keeping your elbows perfectly straight; then spread our shoulder blades as far apart as you can like you're pushing the floor away from you. Repeat in sync with your breaths. Slow and controlled.
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