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Burpee

Butt Kicks

Irish Jig

High Knees

Jumping Jacks

Jump Squats

Jump Squats w/2 Second Hold

Jump Lunges

Mountain Climbers

Plank Jacks

New Jacks

Side-to-Sides

Skaters


Plank Jacks

Modifications:

  • This exercise is meant to be performed on your hands. However if you have issues with your wrists, you can hold weights (shown) or on your forearms (not shown).

Jumping Jacks

Modifications:

  • Some women have issues with jostling movements like jumping jacks. You can perform low impact jumping jacks by bouncing on one leg while you kick the other one out, mimicking the jumping jack motion. Alternate sides.

Mountain Climbers

Modifications:

  • This exercise is meant to be performed on your hands. However if you have issues with your wrists, you can hold weights (shown) or on your forearms (not shown). Doing it on the forearms can be awkward.

Irish Jig

Side-to-Side

Modifications:

  • I do not recommend doing this over a dumbbell like I’ve done in the video. 😉 In fact, Please Don’t.
  • Perform Low-Impact Side-to-Side jumps for knee issues

Jump Squat

Modifications:

  • When you land from your jump, land on soft knees. In other words, it will burn more, but you want to go immediately into your next squat. Landing on straight legs can cause too much stress on your knees, and ultimately cause unnecessary knee pain.

Burpee

Modifications:

  • I actually prefer weighted burpees. If you don’t feel like you have the hip flexibility to put your hands on the ground, try doing it with small hand weights.

Jump Lunges

Specific Cueing:

  • Do not perform this exercise unless you feel comfortable doing standard lunges.
  • Try to have both feet touch the ground at the same time.

Butt Kicks

Specific Cueing:

  • Similar to running in place, you’re actively trying to get your heels to touch your glutes
  • Try to land softly on the balls of your feet.

High Knees

Specific Cueing:

  • Similar to running in place, the idea is to get your thighs parallel to the ground with each stride.
  • Marching is a lower impact version of this exercise.

Jump Squats w/ 2 Second Hold

Specific Cueing:

  • Similar to Jump Squats, instead of immediately jumping up again, you’ll hold the squat position for 2 seconds.
  • Caution: Do Not land on locked knees. ALWAYS land on soft knees (aka: a squat)

New Jacks

Specific Cueing:

  • This is a dynamic move where you are alternating jumping between a narrow squat stance and a wide squat stance.
  • Caution: Do Not land on locked knees. ALWAYS land on soft knees (aka: a squat).

Skaters

Specific Cueing:

  • This is a lateral movement: Hop to the right, and as you bend your stable leg, bring your left leg behind and cross-over. Hop to the left, and repeat the action on the opposite leg.
  • Low Impact version of this exercise is the curtsy lunge.