Turn up the volume and go crazy!

PRETEND JUMP ROPE

Intensity :
20
Seconds
Set 1 of 3

Extend your arms like you’re
holding a skipping rope and
jump up and down.

Jumping Jack

Intensity :
20
Seconds
Set 1 of 3

Jump in place as you widen your
stance and bring your arms up over
your head, then return to starting
position.

HEEL-BUTTOCKS

Intensity :
20
Seconds
Set 1 of 3

With back straight, kick heels up
towards buttocks, alternating feet
in a dynamic movement.

Run in place, knees high

Intensity :
20
Seconds
Set 1 of 3

Run on the spot, lifting knees
high and swinging arms in front
and in back.

Don't forget to breathe

Squat

15 to 20
Reps
Set 1 of 3

LUNGE

15 to 20
Reps
Do both sides
Set 1 of 3

Pause

Don’t think about it, there’s just a few minutes left.

superwoman

15 to 20
Reps
Do both sides
Set 1 of 3

Push-up

15 to 20
Reps
Set 1 of 3

Pause

Sticking with it is easier than starting over.

BICYCLE CRUNCH

15 to 20
Reps
Set 1 of 3

PLANK

As long as possible
Set 1 of 3

Pause

It’s all in your head, don’t give up!

You're almost there, you can make it to the end!

Legs and Abdominals

Intensity :
20
Seconds
Set 1 of 2

Bend front knee while keeping
back leg straight; tighten buttocks.

Back of Thigh

Intensity :
20
Seconds
Set 1 of 2

Standing, bring one knee up
towards opposite shoulder
to feel stretch in buttocks.

Front of Thigh

Intensity :
20
Seconds
Set 1 of 2

Keeping back straight, hold ankle
behind buttocks and push pelvis forward.

Neck

Intensity :
20
Seconds
Set 1 of 2

Look straight ahead without
lowering chin. Bring ear towards
shoulder without lifting shoulder.

Congrats!
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