Arms & shoulders, all levels—finish strong!
- Boxer Shuffle (1 min): Stand, bounce lightly on toes, punch air with one fist then the other, keep moving.
- Scale Down: Step side to side, punch slow.
- Scale Up: Squat low between every two punches.
- Step-Ups (2 min): Stand, step one foot forward like climbing a stair, lift other knee up, step back, switch legs.
- Scale Down: Step small, hold a wall if needed.
- Scale Up: Lift knee higher, speed it up.
- Push-Up to Plank (1 min): Start hands on floor, body straight, lower one arm to forearm, then other, push back up, alternate.
- Scale Down: Drop knees, move slow.
- Scale Up: Do a push-up before each lower.
- Bicycle Crunches (1 min): Lie on back, hands behind head, lift shoulders, bring one elbow to opposite knee, switch sides.
- Scale Down: Keep feet down, tap knee with hand.
- Scale Up: Straighten legs more, twist faster.
- Jumping Jacks (2 min): Stand, jump feet apart while raising arms overhead, jump back to start, repeat.
- Scale Down: Step one foot out, arms half up, step back.
- Scale Up: Jump higher, clap hands above head.