Fitness / Cardio And Music

1. Ignoring
With your feet firmly planted on the ground and your legs zipped together, take a proud stance. Make sure both of your arms are at the same distance from your body as you extend them off to your sides. Rotate both wrists as if you were holding the ends of a skipping rope in each hand. At the same time, begin making small leaps that are about 1 to 2 inches off the ground. With every jump, keep your knees slightly bent and land gently.

2. Star Leaps
Place your arms at your sides and place your feet hip-width apart. To leap into the air, bend your knees and push through the balls of your feet. Concurrently spread your legs out to the side until they are slightly wider than your shoulders as you leap out, and then leap back to the center. Drop the jump and just step your legs to the side to change it up. Extend your arms overhead simultaneously. Return to the starting position by stepping or jumping quickly, then repeat.

3. Squat leaps
Place your feet shoulder-width apart as you stand. As you lower yourself into a squat, plant your heels into the floor so that your knees are tracking over your toes. Brace your core and use your glutes to leap up into the air with explosive force at the bottom of the squat. Land gently, then instantly lower yourself into a squat. Do it again. Do standard squats to adjust.

4. The split squat jump
Place your left leg back and your right leg forward to begin in a lunge position. A 90-degree angle should be formed by your hips and knees. Jump with force and brace your core. In midair, switch your legs so that your right leg is back and your left leg is forward, then land in the reverse position. Modify by beginning with a lower jump or by omitting it entirely and landing in a lunge. Keep switching between the two sides without taking a break.

5. The Lateral Shuffle
Place your feet hip-width apart as you stand. Keep your chest raised and your legs slightly bent. Move to the left until you reach your starting location after pausing and taking at least four short, rapid shuffle steps.Keep doing the back-and-forth shuffling motion.

6. Taps on Plank Shoulders
Put yourself in a high plank posture. Keep your spine neutral, your core steady, and your quadriceps active. Touch your left shoulder with your right hand, then put it back on the floor and touch your right shoulder with your left. To prevent your hips from swaying from side to side, make sure you stabilize them. Repeat again.

7. Mountain Climbers
Put yourself in a top push-up or high plank position. Your spine should be neutral, your core should be steady, and your shoulders should be directly over your wrists. Your right knee should be brought to your chest. Bring your left knee to your chest once your right foot and left foot contact. Increase the tempo and keep switching.

8. Burpees
Maintain a shoulder-width distance between your feet. Maintaining a flat back, lower yourself into a squat and hinge forward to placing both hands on the floor. To get into a high plank position, leap or step both legs back. Return to a squat stance after leaping or stepping both legs forward. Go back to standing and do it again.

9. Skaters
Place your feet slightly wider than shoulder-width apart and assume an athletic stance. Lift your right foot off the floor, shift your weight onto your left leg, and descend into a partial squat. Cross your left leg behind you and stride or bound to the right, landing on your right foot. Push off your right leg and land on your left when you leap or stride to the left. Keep switching.

10. Kicks to the butt
Place your feet hip-width apart and keep your arms at a 90-degree angle at your sides. Kick your right heel up toward your right glute while contracting your hamstrings. Continue switching back and forth while doing this motion with your left side.