1. High Knees Run

Tighten your core and keep your body upright. Drive the movement from your hips, lifting your thighs until they’re parallel to the ground, with toes pointing forward. At the same time, allow your arms to swing naturally in coordination with the movement.

2. Kick Run

Engage your core and maintain an upright posture. Keep your knees straight but not locked, and alternate kicking each leg forward in a controlled manner.

3. Crunch

Stand with your feet shoulder-width apart and extend your arms overhead. Sweep your arms downward as you shift your weight to one side, simultaneously lifting the opposite knee until your thigh is parallel to the floor. Return to the starting position, then switch sides and repeat the movement.

4. Sliding

Lean your torso slightly forward and engage your core, keeping your knees bent. Jump or step alternately to land behind the opposite foot, coordinating the movement with a natural arm swing.

5. Single-Leg Crunch (Left Side)

Stand with your feet shoulder-width apart. Shift your body weight to the right side and raise your right hand. Sweep your right hand downward as you lift your left knee toward your right elbow. Raise your thigh until it is parallel to the floor, then lower it back down.

6. Single-Leg Crunch (Right Side)

Stand with your feet shoulder-width apart. Shift your body weight to the left side and raise your left hand. Sweep your left hand downward as you lift your right knee toward your left elbow. Raise your thigh until it is parallel to the floor, then lower it back down.

7. High Knee and Kick Jump (Left Side)

Stand with your feet shoulder-width apart. Shift your body weight to the right side and raise your right arm. As you bend your right elbow and swing it downward, simultaneously lift your left knee so that your right elbow touches your left knee, then return to the starting position.

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