Core focus, any level—feel the burn!
- Tuck Jumps (1 min): Stand, jump up pulling both knees toward your chest, land soft on toes with knees slightly bent.
- Scale Down: Hop a little, lift knees just off the ground.
- Scale Up: Tuck knees higher, jump quicker.
- Side Lunges (2 min): Stand, step one foot wide to the side, bend that knee to sit back (other leg straight), push back to stand, switch sides.
- Scale Down: Take a smaller step, bend less.
- Scale Up: Bend deeper, touch floor with hand.
- Tricep Dips (1 min): Sit on floor, knees bent, hands behind you fingers forward, lift hips off ground, bend elbows to lower, then push up.
- Scale Down: Keep hips closer to ground, small bends.
- Scale Up: Straighten legs fully, dip lower.
- Dead Bug (1 min): Lie on back, arms up, knees bent at 90°, lower one arm and opposite leg toward floor, then switch sides.
- Scale Down: Move just arm or leg, not both.
- Scale Up: Pause 2 seconds with arm/leg extended.
- Fast Feet (2 min): Stand, shuffle feet quickly in place like running but staying put, keep knees soft and arms moving.
- Scale Down: Step side to side slowly, no rush.
- Scale Up: Spread feet wider, go as fast as you can.