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Quick Jump Start

4 min5 movesGet Pumped
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Circuit 1

  • Jog in Place

    Jog in Place

    30s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent comfortably at your sides.
    2. Begin lifting your feet alternately in an easy running motion on the spot.
    3. Stay on the balls of your feet and keep your steps light.
    4. Swing your arms naturally in time with your legs.
    5. Hold a relaxed, steady pace for the full interval.
  • Jumping Jacks

    Jumping Jacks

    45s / 15s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Bodyweight Squats

    Bodyweight Squats

    45s / 15s

    How to do it
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Lunges

    Lungesleft

    45s

    How to do it
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing, then switch sides.
  • Lunges

    Lungesright

    45s

    How to do it
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing, then switch sides.