Warm-up
01
Crossbody Leg Swings
Dynamic warm-up for hips and hamstrings.
60s
rest 30s
Cardio
02
Jumping Jacks
Steady-state cardio interval.
180s
rest 30s
03
High Knees
Higher-intensity interval; drive knees up and pump arms.
120s
rest 30s
04
Butt Kicks
Recovery-paced cardio segment focusing on hamstring activation.
120s
rest 30s
05
Jump Rope: Basic Jumps
Simple coordination and calorie burn; slow cadence if needed.
120s
rest 30s
06
March Or Jog In Place
Sustained movement to round out cardio volume.
180s
rest 30s
Cooldown
07
Butterfly Stretch
Cooldown stretch for hips and inner thighs.
60s
rest 30s