Marching in Place: Elevates heart rate, suitable for warm-up or cardio activity. Increase intensity by speeding up or raising knees higher.
Dancing to Music: Bounce lightly from one foot to the other, swing arms side to side. Provides cardio workout and enjoyment.
Arm Circles: Perform circular motion with arms while sitting or standing. Rotate clockwise and counterclockwise. Can modify by extending arms to sides and making small circles.
Trunk Rotation: Stand with heavy object at chest height, twist torso from side to side. Can also hold arms at shoulder height and twist.
Bear Crawl: Start in pushup position, crawl forward by alternating leg and arm movements while keeping torso level.
Burpees: Start in pushup position, jump feet to hands, then jump up and raise hands before returning to starting position.
Mountain Climbers: Start in pushup position, quickly switch positions of legs while keeping hands on ground.
Screamer Lunges: Perform lunges while jumping in the air, returning to starting position after each jump.