Discover published sets by community

From a standing position, bend your knees and jump forward as far as possible. Land and stabilize, then turn around and repeat. Duration: 20 seconds.

Set a treadmill to its lowest speed or turn it off. Sprint as hard as you can, pushing the belt with your legs. Duration: 30 seconds.

Lie on your back with your legs straight up. Reach up to touch your toes with your hands, lifting your upper back off the ground. Duration: 20 seconds.

Get into a plank position. Drive your knees in towards your chest one at a time at a rapid pace. Duration: 30 seconds.

Sit on the floor with your knees bent. Lean back slightly and twist your torso side to side, optionally holding a weight. Duration: 45 seconds.

Leap to the side landing on one leg, with the other leg crossing behind. Alternate sides rapidly. Duration: 30 seconds.

Stand with your back against a wall and lower into a squat position. Hold this position for the prescribed duration. Duration: 60 seconds.

Start in a standing position. Drop into a squat with your hands on the ground. Kick your feet back into a push-up position. Return to the squat and then jump up. Duration: 30 seconds.

Start in push-up position. Lower your body to the floor, lift your hands briefly, then push back up. Duration: 20 seconds.

Stand in front of a box. Jump onto the box with both feet, then step back down and repeat. Duration: 20 seconds.

Perform a regular squat, then engage your core and jump up explosively. Land back into the squat position. Duration: 20 seconds.

Start in a lunge position. Jump into the air and switch your legs before landing in a lunge with the opposite foot forward. Duration: 30 seconds.

Stand with feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips to swing the kettlebell between your legs, then thrust your hips forward to swing it up to chest level. Duration: 30 seconds.

Leap side-to-side, landing on one foot while sweeping the other behind. Maintain a fluid motion. Duration: 30 seconds.

Stand up straight, then bend at the waist to touch the ground. Walk your hands out to a push-up position, perform a push-up, then walk hands back. Duration: 30 seconds.

Perform a push-up. At the top, rotate your body and extend your arm towards the ceiling, alternating sides each time. Duration: 30 seconds.

Jog in place, bringing your knees up to your chest as high as possible. Pump your arms to maintain balance. Duration: 45 seconds.

Start in a plank position. Jump your feet out to the side like a jumping jack and back in. Duration: 30 seconds.

Grab the ends of the battle ropes, one in each hand. Whip the ropes up and down or in alternating waves. Duration: 30 seconds.