Midweek boost, all levels—power up!
- Shadow Boxing (1 min): Stand, feet apart, punch air with one fist then the other (jab straight, cross across body), keep bouncing lightly.
- Scale Down: Step in place, punch slow and soft.
- Scale Up: Add a squat after every two punches.
- Calf Raises (2 min): Stand, feet hip-width, lift heels off floor to stand on toes, then lower back down slowly.
- Scale Down: Lift heels just a bit, hold a wall if wobbly.
- Scale Up: Do one leg at a time, full lift.
- Push-Ups (1 min): Lie face down, hands under shoulders, push body up so arms straighten, lower back down close to floor.
- Scale Down: Stand, hands on wall, push away and back.
- Scale Up: Clap hands off floor between each push.
- Plank Hold (1 min): Rest on forearms and toes, keep body straight like a board, hold without letting hips sag.
- Scale Down: Drop knees to floor, keep back flat.
- Scale Up: Lift one leg off ground, switch halfway.
- Skaters (2 min): Step one foot wide to the side, hop to land on it while swinging other leg behind, switch sides like skating.
- Scale Down: Step side to side, no hop.
- Scale Up: Hop wider, bend lower on landing.