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Exercises

Set 1: 2 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Jumping Jacks
Jumping Jacks
25 seconds
Squats
Squats
24 seconds
4-Square Single Leg Hops Left
4-Square Single Leg Hops Left
28 seconds
Squats
Squats
24 seconds
4-Square Single Leg Hops Right
4-Square Single Leg Hops Right
28 seconds

Set 2: 2 rounds
Jumping Lunges
Jumping Lunges
21 seconds
Squat Jumps
Squat Jumps
24 seconds
Seal Jacks
Seal Jacks
25 seconds
Right Side Kicks
Right Side Kicks
28 seconds
Squats
Squats
21 seconds
Left Side Kicks
28 seconds

Set 3: 2 rounds
Shadow Boxing
Shadow Boxing
40 seconds
Burpees
Burpees
32 seconds
Power Punches
25 seconds
Star Jumps
Star Jumps
23 seconds
Plank
Plank
28 seconds
Glute Side Kickbacks
Glute Side Kickbacks
32 seconds

Set 4: 1 round
Wacky Jacks
Wacky Jacks
26 seconds
Squat Jacks
Squat Jacks
32 seconds
Jumping Lunges
Jumping Lunges
21 seconds
Squats with Raised Arms
Squats with Raised Arms
25 seconds

Set 5: 1 round
Deep Lunges
Deep Lunges
23 seconds
Jump Rope
Jump Rope
35 seconds
Side Squats
Side Squats
25 seconds
Drop Squats
Drop Squats
22 seconds
Jump Rope
Jump Rope
28 seconds
Strike Downs
Strike Downs
24 seconds
Jump Rope Backwards
Jump Rope Backwards
25 seconds

Set 6: 2 rounds
Single Leg Squats
Single Leg Squats
24 seconds
Lateral Leg Lifts
Lateral Leg Lifts
25 seconds
Single Leg Squats Right
Single Leg Squats Right
24 seconds
Glute Combo Kickback
Glute Combo Kickback
32 seconds
Jog on the Spot
Jog on the Spot
12 seconds

Set 7: 1 round
Pelvic Tilts
Pelvic Tilts
26 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
32 seconds
Lying Left Leg Circles
Lying Left Leg Circles
23 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
23 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
32 seconds
Lying Right Leg Circles
Lying Right Leg Circles
23 seconds

Set 8: 2 rounds
Skips in Place
Skips in Place
22 seconds
Burpees
Burpees
32 seconds
Froggy Jumps
Froggy Jumps
28 seconds
Jumping Lunges
Jumping Lunges
21 seconds

Set 9: 1 round
Rapid Punches
Rapid Punches
25 seconds
Front Kicks
Front Kicks
22 seconds
Side to Side Hops
Side to Side Hops
22 seconds
Squat Front Kicks
Squat Front Kicks
26 seconds
Cross Jacks
Cross Jacks
23 seconds
Jack Jump Tucks
Jack Jump Tucks
25 seconds

Set 10: 1 round
Wall Sits with Knee Raises
Wall Sits with Knee Raises
32 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
22 seconds
1-2 Burpee
1-2 Burpee
28 seconds
Jog on the Spot
Jog on the Spot
21 seconds
Burpees
Burpees
24 seconds

Set 11: 1 round
Noose Pose
Noose Pose
22 seconds
Side Cross Kicks
Side Cross Kicks
24 seconds
Jog on the Spot
Jog on the Spot
25 seconds

Set 12: 1 round
Fold Forward with Heels Up
Fold Forward with Heels Up
24 seconds


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