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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Standing Toe Touches | 1 set | 30s | 60s | Warm Up |
1B. Alternating Toe Touch | 1 set | 30s | 60s | Warm Up |
1C. Butt Kicks | 1 set | 30s | 60s | Warm Up |
1D. Hinge Hopper | 1 set | 30s | 60s | Warm Up |
2A. Jumping Jack | 2 sets | 20s | 60s | Time between exercises: 10s |
2B. Squat Jacks | 2 sets | 20s | 60s | Time between exercises: 10s |
2C. Air Jacks![]() | 2 sets | 20s | 60s | Time between exercises: 10s |
2D. Narrow Squat to Air Jacks![]() | 2 sets | 20s | 60s | |
3A. Push-up | 2 sets | 20s | 60s | Time between exercises: 10s |
3B. Burpee | 2 sets | 20s | 60s | Time between exercises: 10s |
3C. Push-Up Wide | 2 sets | 20s | 60s | Time between exercises: 10s |
3D. Burpee | 2 sets | 20s | 60s | |
4A. Squat Pulse | 2 sets | 20s | 60s | Time between exercises: 10s |
4B. Bodyweight Jump Squat | 2 sets | 20s | 60s | Time between exercises: 10s |
4C. Squat Pulse | 2 sets | 20s | 60s | Time between exercises: 10s |
4D. Bodyweight Jump Squat | 2 sets | 20s | 60s | |
5A. Single Leg Skip Ups![]() | 2 sets | 20s | 60s | Right leg Time between exercises: 10s |
5B. Single Leg Skip Ups![]() | 2 sets | 20s | 60s | Left leg Time between exercises: 10s |
5C. Reverse Runner Skip![]() | 2 sets | 20s | 60s | Right Leg Time between exercises: 10s |
5D. Reverse Runner Skip![]() | 2 sets | 20s | 60s |
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