Total Workout Time: 10 Minutes
Total Calories Burnt Per Set: 125 calories

Directions:
· Complete all of the repetitions on a single exercise before moving on to the next one.
· Do not take a break between exercises.
· Once you complete the list, take a 2 to 3 minute break.
· Optional: Complete the workout one more time.

Jump Squat: 25 Repetitions

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals

1. Stand tall with activated core muscles and your chest up.
2. Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
3. Once your thighs are parallel with the ground, jump up. You can also choose to reach your hands above your head as you jump.
4. Be sure to land softly with your knees slightly bent. Do not pause here. Begin the next repetition by moving into the squat.

Butt Kicks: 15 Repetitions

Primary Muscle Group Activated: Quadriceps, Hamstrings, Glutes
Secondary Muscle Group Activated: Hip Flexors, Calves

1. Standing tall with your chest up and core activated, begin the exercise by running in place.
2. From here, flex your left leg fully so that your left foot goes fully behind you. It should almost touch your butt.
3. Switch legs and have your right foot come close to touching your butt. Continue this back and forth pattern for all repetitions.

Bodyweight Calf Raises: 40 Repetitions

Primary Muscle Group Activated: Calves
Secondary Muscle Group Activated: N/A

1. Stand tall with your chest up, core braced, and feet at shoulder-width. You can gently hold a wall for support.
2. Begin by pushing off the floor with the balls of your feet. Extend as high as you possibly can. Hold this posture and feel the contraction in the calf muscles.
3. Slowly lower yourself but do not touch the floor. Move right into the next repetition.

Bodyweight Squats: 20 Repetitions

Primary Muscle Group Activated: Quadriceps, Hamstrings, Glutes
Secondary Muscle Group Activated: Hip Flexors, Calves

1. Standing tall with your feet shoulder-width apart, point your toes slightly out. Keep your chest up throughout the movement and tighten your core.
2. Begin by bending at the knees and pushing your hips back. Imagine that you are sitting in a chair.
3. Once your thighs are parallel with the ground, pause, then return to the starting position.

Jumping Alternating Lunges: 15 Repetitions

Primary Muscle Group Activated: Hamstrings, Quadriceps, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals

1. Stand tall with your core braced, your chest up, and your hands on your hips. Step forward with your left foot. Bend at the left knee while bringing your right knee towards the floor.
2. Begin the movement by jumping into the air from the lunge position. While in the air, switch legs so that you land with your right foot in front and left foot behind.
3. Return to the starting position, pause, and begin again.

Wall Sit: Failure Set (hold the pose for as long as you can)

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Hip Flexors

1. Place your back completely against a solid wall. Take a few small steps out from the wall but keep your back against it.
2. With your feet at shoulder-width, slowly slide down the wall until your legs are parallel with the ground. Pause here.
3. Hold this posture for as long as you can. When you cannot hold it any longer, you can either slide back up or allow yourself to slide down to the floor.