Squat Sequence
Song length: 4 minutes
Stand with feet hip-width apart, arms at sides.
Repeat for 1 minute.
Continue for 2 minutes.
Then jump straight up and swing arms down and back [as shown].
Repeat the jump squats for 1 minute.
Leg Taps
Song length: 3 minutes
Stand with feet together.
Bend forward and place fingertips on floor then lift and extend right leg back.
Continue until song ends.
Switch sides; repeat.
Plank Ups
Song length: 2-3 minutes
Come to the top of a push-up.
Lift and extend your left leg; then pulse the leg up and down [as shown].
Continue until song ends.
Switch sides; repeat.
Shoulder Smacks
Song length: 5-6 minutes
Kneel and sit back on your calves.
Raise arms to chest level, bend elbows slightly, palms open and facing each other.
Forcefully retract shoulder blades and then smack the air forward [as shown].
Repeat to the beat of the music for the entire song.
Meditate
Sit with back against a wall, legs crossed.
Close eyes and breathe for 3-4 minutes.
