Arm Swings
| 60 sec
Swing arms across chest.
High Knees
| 80 sec
Drive knees to waist height while pumping arms powerfully.
Side-to-Side Lunge with Reach
10 reps
Inchworm with Push-Up
8 reps
Walk hands out to plank, perform one push-up, then walk hands back.
Jump Rope (Real or Imaginary)
| 60 sec
Continuous jumps, adding double-under attempts if able.
Jump Squats with 180° Turn
12 reps
Perform a squat jump, rotating 180° mid-air, landing softly.
Mountain Climbers with Shoulder Tap
| 40 sec
Drive knees toward chest; every 5th count, pause to tap opposite shoulder.
Reverse Lunge to Hop
20 reps
Step into a reverse lunge, then explode upward into a small hop on the front leg. Switch legs.
Plank Jacks to Push-Up
| 35 sec
From plank, jump feet out/in (plank jack), then perform a push-up. Repeat.
Fast Feet with Drop Burpee
| 35 sec
Shuffle feet quickly in place, then every 5 seconds drop into a burpee (no push-up).
Skater Jumps
28 reps
Jump sideways, land on one foot, pause briefly for balance, then switch.
Broad Jump with Shuffle Back
10 reps
Jump forward as far as possible, then quickly shuffle back to start.
Slow Walking in Place
| 60 sec
Begin with an easy jog, gradually slow to walking.
Standing Quad Stretch
| 30 sec
Hold ankle behind glutes.
Seated Hamstring Stretch
| 45 sec
Extend legs forward, lean into stretch, reaching toward toes.
Kneeling Hip Flexor Stretch with Overhead Reach
| 30 sec
Lunge forward, push hips forward, and reach arm overhead to the side.
Seated Spinal Twist
| 25 sec
Sit, cross one leg over the other, and twist torso toward bent knee.
Child’s Pose
| 30 sec
Sit hips back toward heels, stretch arms forward, then walk arms slightly left/right.
