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45s
Exercise Length
15s
Rest Length
1
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legs
arms
core
cardio
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Ankle Hops
Hops from toes; calf raise then hop
Arm Circles
Forward or backwards; large or small circles
Bear Crawl
Bicycles
Bird Dogs
With hands and knees on floor, hold one leg up and straight with alterating arm out
Burpees
Butt Kicks
Run in place, kick butt
Calf Raises
Crunches
Curtsy Lunge
While lunging bring one foot behind the other, until back thigh is almost parallel to floor
Fire Hydrants
On hands and knees, raise one leg to the side 90 degrees
Flutterkicks
Forward Lunge
Full Sit Ups
Lying on back, sit up and touch toes
Hand Release Push Ups
From Push up completely lower to floor release hands off ground, return to push up position
Heel Touches
In sit up position, alternate side to side touching heels
High Knees Run
Run in place bringing knees up 90 degrees
Hollow Body Rock
On back, lift feet and arms and head off the floor, hold and rock back and forth
Hop In Place
Two feet hop in place
Hurdles
Standing, feet together, bring knee up and over an imaginary hurdle, tap floor, then return
Inch Worm
From standing position touch toes, then inch forward on fingertips until a plank, then return
Jumping Jacks
Jumping Split Squat
In lunge position, jump up, then return
Jump Rope
Jump in place with an invisible jump rope
Long Jump With Jog Back
From standing, jump forward, then tiny steps jog back
March Steps
Mountain Climbers
Outside Leg Mountain Climbers
Mountain climbers, but leg is outside of arm
Plank Jacks
Bring legs in and out while in a plank
Punches
Push Ups
Push-Ups: Diamond
Push ups with hands touching
Push-Ups: Widestance
Push ups with wide arm stance
Raised Leg Plank
In plank position, hold one leg up
Reverse Lunge
Russian Twists
Scissor Kicks
Seal Claps
Like jumping jacks; but as legs jump out; hands clap together in front with straight arms
Shoulder Taps
In plank position release one hand and tap alternate shoulder, then repeat on other side
Shuffle Splits
One leg forward one back, then switch quickly on repeat to shuffle
Shuttles
Shuttle side to side with quick steps
Side Crunch
Side Hops
Jump side to side over imaginary line
Side Lunge
Side Planks
Single Foot Hop In Place
One foot hop in place
Sit Ups
Skipping In Place
Slalom Jumps
Alternating single leg side jump
Squats
Sumo Squat
Wide leg squat, hands touch ground
Swimmer
On stomach, alternate hands and legs tapping ground
T Push Ups
Do a push up then rotate to a one arm side plank, hold, then return to push up and repeat
Vertical Jumps
Jump as high as possible, arms up
V Ups
Lying on back, bring straight legs and straight arms to touch
Wall Squat
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