No gear, all levels—start your week strong!
- Jump Rope (1 min): Stand tall, pretend you’re holding a rope, hop on both feet quickly, landing on your toes.
- Scale Down: Step one foot at a time, like marching, no hopping.
- Scale Up: Hop twice per “swing,” lift knees higher.
- Donkey Kicks (2 min): Get on hands and knees, lift one leg back straight, knee bent, foot flat like pushing the ceiling, then switch legs.
- Scale Down: Lift leg just a little, keep one leg for the minute.
- Scale Up: Pulse leg up 3 times at the top before switching.
- Hand Walkouts (1 min): Stand, bend at hips, place hands on floor, walk hands forward to a flat back position (like a push-up), then walk hands back to stand.
- Scale Down: Drop knees when flat, walk hands less far.
- Scale Up: Add a full push-up when you’re flat before walking back.
- Crunches (1 min): Lie on your back, knees bent, feet flat, hands behind head, lift shoulders off the floor toward knees, then lower.
- Scale Down: Rest hands on thighs, lift just a bit.
- Scale Up: Cross arms on chest, lift to almost sitting.
- Star Jumps (2 min): Stand, squat down slightly, jump up spreading arms and legs wide like a star, land soft with knees bent.
- Scale Down: Step one leg out, raise arms, step back together.
- Scale Up: Jump higher, spread wider, move faster.