Beginner
Level 1 of 612 exercises
Ground (standing)
10 exercises
Ground (standing)
10 exercises
Butt kicks
Two-step criss-cross jump
Jumping tap foot crossing behind
Jumping tap foot side
Jump feet clap
Jumping trunk twists
Long jump
Side hop
Frog jump
Jumping half squat
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Mountain climber
or Parallettes
Plank squat thrust
Novice
Level 2 of 644 exercises
Ground (standing)
21 exercises
Ground (standing)
21 exercises
High knees
Jumping wide squat
Jumping tap foot crossing front
Frontal jumping jack
Jump feet double clap
Jumping deep squat
Lateral jumping jack
Long jump to backward jumps
One-step criss-cross jump
Side to side jump
Bunny hop
Burpee without jump
or Ground (hands or body)
Half burpee
or Ground (hands or body)
Jumping lunge
Scissor jump
Star jump
Tuck jump
Skater jump
One-leg hinge hop
Flying knee lunge
Single leg burpee
or Ground (hands or body)
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises
Table top jumps
Plank jack thrust
Burpee
Pushup burpee
Box burpee
or Plyo Box
Roll burpee
Navy seal burpee
Pushup burpee without jump
or Parallettes
Plyo Box
6 exercises
Plyo Box
6 exercises
Box jump
Seated vertical jump
Depth jump
Jumping step-up
or Chair, Bench
Box shuffle
or Chair, Bench
Jumping bulgarian split squat
or Chair, Bench
Jumping rope
8 exercises
Jumping rope
8 exercises
Jump rope basic skip
Jump rope side-to-side
Jump rope front-to-back
Jump rope arms criss-cross
Jump rope feet criss-cross
Jump rope butt kicks
Jump rope high knees
Jump rope backwards
Staff
1 exercise
Staff
1 exercise
Side hop arms raise
or Strap
Intermediate
Level 3 of 611 exercises
Ground (standing)
3 exercises
Ground (standing)
3 exercises
Crazy toy soldier front
Crazy toy soldier back
Crazy toy soldier side
Ground (hands or body)
5 exercises
Ground (hands or body)
5 exercises
Jack burpee
Tuck jump burpee
Deep push-up press burpee
or Parallettes, Dumbbell
Kip-up
Candle jump
Kettlebell
1 exercise
Kettlebell
1 exercise
Press burpee
or Dumbbell, Barbell
Plyo Box
1 exercise
Plyo Box
1 exercise
Single-leg box jump
Jumping rope
1 exercise
Jumping rope
1 exercise
