Instructions Standing Stand with feet together at the “centre.” Hop to a straddle so feet are shoulder width apart. Hop back to the centre with feet together. Then right scissor hop (i.e., right foot is forward and left foot is back). Return feet back together at the centre. Repeat the sequence but...
Instructions Standing Stand with your feet together and knees slightly bent. Do a two-foot jump forward while simultaneously swinging your arms forward. Then do a two-foot jump backward, simultaneously swinging your arms backward. Swinging the arms forward and backward as you jump helps to propel...
Instructions Standing Bend forward at the hips with knees slightly bent, touching hands to the ground. Push off the ground with your hands and simultaneously jump upward on the spot (maintaining the bend at the knees). Repeat. Seated Start by sitting with feet together and safely planted on the...
Instructions Standing Run as fast as you can on the spot, taking tiny, quick steps. At the same time, alternate speed punches (i.e., left then right), out in front of your body, as quickly as you can. Seated Start by sitting with feet together and safely planted on the ground. Back is straight and...
Instructions Standing Begin standing with your feet shoulder-width apart. Bend at your knees as if you are sitting on a chair (i.e., a squat). Jump upward from the squat position, on the spot, and land with a slight bend in your knees for cushioning. Return to a standing position. In the squat...
Instructions Standing Bring your arms up to shoulder height (parallel to the floor), either in front of you or out to the sides. Swing them across your body while twisting the lower body in the opposite direction. Jump while twisting (quarter turn to half turn) in the air. The lower body jumps one...
Instructions Standing While standing, bend both arms out at 90º angles to your sides and pretend to hold a skipping rope. Rotate both wrists and forearms. To increase intensity, do two-foot jumps on the spot. Seated Start by sitting with feet together and safely planted on the ground. Back is...
Instructions Standing Select the right knee as your lead leg. Hop twice on your left foot and drive your right knee forward and upward. Make sure the knee is bent at close to a 90° angle. Next, hop on the right foot and immediately swing the left knee backward behind the body, with the knee again...
Instructions Standing Start by standing with your feet side by side before two-foot jumping in the shape of a box. Start at the top right corner of the “box” and hop sideways to the front left corner. Then jump backward to the left back corner and then sideways to the right back corner. Finally...
Instructions Standing Start with your feet together. Step to the right with your right foot (i.e., straddle right), then bring your left foot beside the right, touching down with your toes. Next, step left with your left foot (i.e., straddle left) and bring the right foot beside the left (i.e...
Instructions Standing Start with your legs shoulder-width apart and knees bent. Lean forward slightly at your hips and extend your arms straight down in front of your thighs. Next, pull both fists upward toward your chest, bending at your elbows. Extend upward with legs at the same time, then...
Instructions Standing Alternate left and right leg kicks in front of your body. Knees are slightly bent as you kick low and quick. Bend elbows at 90° angles and pump slightly up and down while alternating left and right kicks. Seated Start by sitting with feet together and safely planted on the...
Instructions Standing Jump into the air, moving the left foot forward and the right foot backward, landing with both knees slightly bent. As your feet alternate forward and backward while jumping, your opposite arms also alternate forward and backward, in time with your moving feet. For example...
Instructions Standing Place you hands on your hips and feet shoulder width apart (straddle position). Jump and cross your feet, landing with your right foot over your left foot. Next, jump back into the straddle position. Then jump and cross your feet, landing with your left foot over your right...
Instructions Standing Make a two-foot jump upward, lifting arms straight above your head as you jump. As you land, lower your arms, bend knees and touch your toes. Repeat, jumping toward the sky then touching your toes. Seated Start by sitting with feet together and safely planted on the ground...
Instructions Standing Two-foot jump to the left and then to the right as if jumping over a line. Keep arms bent at your sides and swinging comfortably forward and backward as you jump. Make your jumps quick. When preparing to jump right, bend your knees. As you begin to jump, keep your arms steady...
Instructions Standing Start with feet together. Next, jump to the upper left corner. Then jump backward on a diagonal to the lower right corner of the four-point star. Jump to the upper right corner and finally jump backward and diagonally to the lower left corner. This completes the “hour glass”...
Instructions Standing Start standing on the left leg with knee slightly bent and the torso slightly forward bending at the hips. Right leg is tucked behind your left on an angle, like a flamingo. Push off with the left leg landing on your right leg with the knee slightly bent, the left leg following...
Instructions Standing Stand with feet shoulder width apart then bend your knees and squat at a 90° angle as if you are sitting on a chair. Next, drive your body upward, through your heels, and move from a squat to a standing position. As you stand, raise your left knee and kick outward with your...
Instructions Standing Start in a high lunge position with left foot forward, knee bent over toes, and right leg back. Right arm forward at a 90 degree angle at shoulder height with left arm back, also at a 90 degree angle (e.g., in a running start position). Push through the left heel as you drive...
