Focus: 20 seconds work, 10 seconds rest, repeated for 8 rounds per exercise (4 minutes total per exercise). Move between exercises (e.g. skipping, gentle jog, etc.).
Exercises: Jumping Full Squat [117], Clapping Push-Up [31] (advanced) / Knee Clapping Push-Up [32] (medium) / Push-Up [21] (beginner), Jump Knee Tucks [156] (advanced) / High Knees [191] (medium) / Calf Raises [153] (beginner), Burpee With Push-Up, Jump, and Reach [176] (advanced) / Burpee [175] (medium) / Torso-Elevated Push-Up [25] + Squat [115] (beginner), Jumping Jack [173], Frog Hops [155]
BEGINNER
(Approx. 35-45 min)
Warm-up: 5 min light cardio.
Workout: Perform 8 rounds (20s work, 10s rest) for each exercise. Rest 60s between exercises.
- Jumping Full Squat [117] (Focus on height)
- Push-Up [21]
- High Knees [191]
- Torso-Elevated Push-Up [25] + Squat [115]
- Jumping Jack [173]
- Frog Hops [155]
Cool-down: 5 min stretching.
MEDIUM
(Approx. 45-55 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: Perform 8 rounds (20s work, 10s rest) for each exercise. Rest 45s between exercises.
- Jumping Full Squat [117] (Aim for max reps)
- Knee Clapping Push-Up [32]
- Jump Knee Tucks [156]
- Burpee [175]
- Jumping Jack [173]
- Frog Hops [155] (Cover distance)
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 55-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: Perform 8 rounds (20s work, 10s rest) for each exercise. Rest 30s between exercises.
-
Jumping Full Squat [117] (Explosive, max reps)
-
Clapping Push-Up [31]
-
Jump Knee Tucks [156] (Max height)
-
Burpee With Push-Up, Jump, and Reach [176]
-
Jumping Jack [173] (Max speed)
-
Frog Hops [155] (Max distance)
Cool-down: 10 min stretching.
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