Leg focus, any level—dig in!
- Squat Jumps (1 min): Stand, feet apart, bend knees to squat, jump up straight, land soft with knees bent.
- Scale Down: Squat halfway, stand without jumping.
- Scale Up: Squat deeper, jump as high as possible.
- Walking Lunges (2 min): Step one foot forward, bend both knees so back knee nearly touches floor, step other foot forward, keep going.
- Scale Down: Step forward, bend slightly, step back.
- Scale Up: Lift back knee high after each lunge.
- Arm Circles (1 min): Stand, arms out to sides, make small circles forward 30 sec, then backward 30 sec.
- Scale Down: Keep arms lower, make tiny circles.
- Scale Up: Make big circles, go faster.
- Russian Twists (1 min): Sit, knees bent, lean back a bit, twist torso side to side, hands near chest or floor.
- Scale Down: Keep feet on ground, twist small.
- Scale Up: Lift feet off floor, twist quicker.
- Butt Kicks (2 min): Jog in place, kick heels back to touch your butt, keep arms swinging.
- Scale Down: Walk in place, lightly tap heels back.
- Scale Up: Go faster, kick higher.