(From left) The positions of mountain pose

Mountain pose (tadasana)
. Stand with your feet just slightly apart (one to one and a half feet). Ensure that your weight is balanced equally on both feet.
. Raise your arms straight, above your head, in a way that you feel the stretch in your shoulders. Simultaneously, raise your heels and balance your entire body on 
your toes.
. Take a deep breath and interlock your fingers. Your palms should face upwards.
. Gaze at one fixed point and stay in this position for five normal breaths.
. Exhale deeply and continue normal breathing.

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Equipment-free exercises

Positions one, two, three and five of burpee

Burpees
. Stand tall with your feet shoulder-width apart and arms by 
your sides.
. Drop down into a squat, placing your palms on the ground in front of you.
. Kick your feet back to land in a high plank position, with your entire body aligned in a straight line from head to toe.
. Lower your body, keeping your elbows close to 
your sides.
. Once on the ground, press upwards with your arms and push your feet forward.
. Jump straight off the ground with your hands raised to finish 
the move.

(From left) The positions to knee raise

Reverse lunge to knee raise
. Stand straight, with your hands on your hips, chest upright and tightened core.
. Step backward on your  right leg, lowering the knee till it’s just above the ground while keeping your torso upright.
. Push through the right heel, lifting your right knee towards your chest.
. Lower the right foot to the ground, to end up in the starting position.