
high knees
1

shoulder taps
2

climbers
3

single leg hops
4

bridges
5

knee-to-elbows
6

crunches
7

punches
8

flutter kicks
9

jumping jacks
10

squat hops
11

side leg raises
12

side bridges
13

raised arm circles
14

long arm crunches
15

seal jacks
16

get-ups
17

reverse lunges
18

alt arm/leg raises
19

leg extensions
20

squats
21

plank rotations
22

calf raises
23

jumping Ts
24

leg raises
25

jump squats
26

sit-ups
27

lunges
28

push-ups
29

basic burpees
30
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