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Move 1: Jumping Jacks

  1. Stand with your feet together and your hands at your sides.
  2. Jump up and raise your arms above your head, while simultaneously kicking your legs out to the sides. You should form an “x.” Without taking a break, quickly reverse the movement and repeat.


Jumping Jack Modification: (not pictured) Step or tap one foot out to your side at a time, returning to starting position in between.

Move 2: Four Corner Box Jump

  1. Grab 4 index cards or pieces of colored paper. Place one index card in each corner of an imaginary box. Start in the middle, get in a squat position with your feet together, knees behind toes, chest up.
  2. Jump diagonally to the front right index card. Land on both feet and get back into a squat.
  3. Jump to the left card, using both feet. Land on both of your feet at the same time, in a squat position.
  4. Jump back directly behind you, landing on both feet at the same time, in a squat position.
  5. Jump to the right, back corner with the same form.
  6. Jump to the front, right index card. That is one rep. Complete as many reps as you can in 60 seconds.


Four Corner Box Jump Modification: Do not squat down as deep and go at a slower pace.

Move 3: Weighted Arm Circles

  1. Grab a pair of dumbbells and stand tall with your feet shoulder width apart.
  2.  Keeping your elbows straight and your palms facing the ground, raise your arms up so they are level with your shoulders.
  3.  Begin to draw small circles with your weights. Keep your feet grounded, back straight and abs in tight. Do not arch your back. If you feel yourself swaying, drop to a lower set of dumbbells.
  4. Switch directions between clockwise and counterclockwise after 30 seconds.


Arm Circle Modification: Drop the weights and lower your arms to a 45-degree angle as you do the circles.


Move 4: Stair Run

  1. Simply sprint up the stairs!
  2. Keep your body tall, with your head elevated, and your eyes looking forward.
  3. Lead with one leg to the first platform and lead with the other leg to the next platform.
  4. Run two steps at a time for increased difficulty.
  5. Run as many stairs as you can in 60 seconds.


Stair Run Modification: Go step by step and decrease your pace.

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