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  • Cardio Lateral Quick Feet

    Start with a shoulder width stance.
    Quickly tap your feet while moving laterally.

  • Cardio Lateral Shuffle

    Start with a wide stance.
    Shuffle sideways for a specified distance while maintaining a quarter squat position.

  • Cardio Long Jump

    Stand feet shoulder-width, knees slightly bent, arms behind you, eyes forward.
    Swing arms backward, squat deeply, loading legs for explosive power.
    Swing arms, explode forward, extend legs mid-air, land softly on both feet.

  • Cardio Long Jump Shuffle Back

    Stand feet shoulder-width, knees slightly bent, arms behind you, eyes forward.
    Swing arms backward, squat deeply, loading legs for explosive power.
    Swing arms, explode forward, extend legs mid-air, land softly on both feet.
    Shuffle back to the starting position.
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