Warm-up
01
Forward Arm Circles
Upper-body warmup and shoulder activation.
90s
rest 30s
Strength
02
No Push-up Burpees
Full-body metcon movement to raise heart rate and include chest/total-body power.
3 × 10
rest 60s
Cardio
03
Jumping Jacks
Cardio interval - maintain steady pace; two rounds built into total duration.
120s
rest 30s
04
High Knees
High-intensity interval; drive knees to hip height for conditioning.
90s
rest 30s
05
Butt Kicks
Short cardio interval for hamstring/calf engagement and tempo variety.
90s
rest 30s
06
Skipping - Standard
Jump-rope rhythm work; pick a cadence you can sustain for intervals.
120s
rest 30s
07
Jump Rope: Basic Jumps
Longer steady jump-rope block to accumulate cardio time and coordination.
180s
rest 30s
Cooldown
08
Torso Twist
Core mobility/rotation as active recovery between cardio efforts.
60s
rest 30s
09
Hamstring Kicks
Dynamic hamstring mobility; helps recovery and posterior chain readiness.
60s
rest 30s
10
Sphinx
Short anterior chain mobility for low-back and ab relax before cooldown.
60s
rest 30s
11
Seated Shoulder Extension Stretch
Cooldown shoulder/chest stretch to finish session.
90s
rest 30s