Inside and Outside Forward

Groups: Quadriceps and glutes, Psoas, abdominals

Step one leg forward and then the other. Bring back first the leg you started with, and then the other.

Cardio with Karaoke

Groups: Quadriceps and glutes

Stand upright, feet together, facing forward, ready to move sideways. Move your right foot behind your left, then take a side step with your left foot. Alternate crosses and steps, increase the speed, and keep the rhythm and balance.

Cross Jumps

Groups: Anterior tibialis, anterior peroneus, deltoids, glutes, and triceps surae.

Perform a scissor jump crossing your feet.

Lateral Movement

Groups: Anterior tibialis, anterior peroneus, quadriceps, glutes, and triceps surae.

Place your feet in a wide stance. Move laterally the specified distance while maintaining a partial squat position.

In and Outs

Groups: Anterior tibialis, anterior peroneus, glutes, and triceps surae.

Forward Jump on One Leg

Group: Tibialis anterior, peroneus longus, and triceps surae.

Lift one leg off the ground. Jump forward and backward quickly while staying on your tiptoes.

Jumping Jacks

Groups: Deltoids

Stand with your feet together and arms at your sides, ready to jump. Jump while spreading your legs and raising your arms above your head. Return to the starting position with your legs together and arms at your sides.

Butt Kicks

Group: Hamstrings

Stand upright and jog in place, bringing your heels up toward your glutes. Keep your core engaged and swing your arms naturally. Alternate legs quickly while maintaining a steady pace.

Skaters

Group: Glutes

Stand, balancing on your right foot, left foot behind, knees slightly bent. Jump to the left, landing on your left foot with the right foot behind, swinging your arms. Keep jumping side to side, maintaining balance and speed, like a speed skater.

Fast Feet

Groups: Anterior tibialis, anterior peroneus, quadriceps, glutes, and triceps surae.

Stand with your feet shoulder-width apart. Make quick taps with your feet while moving laterally.

Lateral jump with one leg

Groups: Anterior tibialis, anterior peroneus, and triceps surae.

Lift one leg off the ground. Jump laterally quickly while staying on your toes.

On-the-Spot Sprint
Groups: Tibialis anterior, peroneus anterior, quadriceps, glutes, and gastrocnemius.

Stand upright, feet hip-width apart, knees slightly bent, ready to move. Quickly lift your knees toward your chest, alternating legs and pumping your arms in rhythm. Gradually accelerate, keep your knees high and arms moving, and breathe steadily.

Knee Taps

Groups: Anterior tibialis, anterior peroneus, quadriceps, hamstrings, and triceps surae.

Stand with your feet hip-width apart and engage your core. Lift your knees alternately, tapping them with the hand on the same side. Keep the rhythm, maintain your posture, and increase the speed as you can.

Forward Cardio Scissor

Groups: Quadriceps and glutes, Psoas, Abdominals

Take a small jump and get into a staggered stance. Land softly on the balls of your feet and bring the opposite leg forward.