Full-body win, any level—end the week big!
- Burpees (1 min): Stand, squat, hands to floor, jump feet back to plank, jump feet in, stand and jump up.
- Scale Down: Step feet back, skip the jump.
- Scale Up: Add a push-up when in plank.
- Bodyweight Squats (2 min): Stand, feet apart, bend knees to sit back like in a chair, stand up straight.
- Scale Down: Bend halfway, hold a chair if needed.
- Scale Up: Jump up as you stand each time.
- Shoulder Taps (1 min): Get in plank on hands, lift one hand to tap opposite shoulder, switch, keep body still.
- Scale Down: Drop knees, tap slow.
- Scale Up: Tap fast, lift one leg off floor.
- Leg Raises (1 min): Lie on back, hands under hips, lift both legs straight up, lower slow without touching floor.
- Scale Down: Bend knees, lift halfway.
- Scale Up: Pause 2 sec with legs up.
- High Knees (2 min): Stand, run in place lifting knees high toward chest, swing arms like running.
- Scale Down: March slow, lift knees low.
- Scale Up: Sprint pace, knees as high as they go.