Warm-up
01
Forward Arm Circles
Shoulder mobility warm-up before cardio.
45s
rest 30s
Cardio
02
Jogging
Steady-state aerobic block to build cardiovascular base.
300s
rest 60s
03
Butt Kicks
Short tempo interval to add variety and cadence work.
120s
rest 30s
04
Jump Rope: Basic Jumps
Higher cadence cardio to improve conditioning.
120s
rest 30s
05
Run - Interval Training
Short intervals to raise heart-rate variability and conditioning.
180s
rest 60s
Cooldown
06
Cobra Stretch
Cooldown for spinal extension and chest opening.
60s
rest 30s