Beginner
Level 1 of 615 exercises
Ground (standing)
13 exercises
Ground (standing)
13 exercises
Butt kicks
Two-step criss-cross jump
Jumping tap foot crossing behind
Jumping tap foot side
Jump feet clap
Long jump
Side hop
Frog jump
Jumping half squat
Assisted front leg swing
Assisted side leg swing
Front push kick
Front snap kick
Kettlebell
2 exercises
Kettlebell
2 exercises
Farmer's walk
or Dumbbell
One-arm farmer's walk
or Dumbbell
Novice
Level 2 of 640 exercises
Ground (standing)
24 exercises
Ground (standing)
24 exercises
High knees
Jumping wide squat
Jumping tap foot crossing front
Jump feet double clap
Jumping deep squat
Long jump to backward jumps
One-step criss-cross jump
Side to side jump
Bunny hop
Duck walk
Front leg swing
Side leg swing
Inside kick
Outside kick
Side kick
Roundhouse kick
Single-leg hop
Jumping lunge
Scissor jump
Tuck jump
Skater jump
One-leg hinge hop
Flying knee lunge
Single leg burpee
or Ground (hands or body)
Ground (hands or body)
3 exercises
Ground (hands or body)
3 exercises
Burpee
Pushup burpee
Box burpee
or Plyo Box
Plyo Box
5 exercises
Plyo Box
5 exercises
Box jump
Seated vertical jump
Depth jump
Jumping step-up
or Chair, Bench
Box shuffle
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
Intermediate
Level 3 of 64 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises
Tuck jump burpee
Candle jump
Plyo Box
1 exercise
Plyo Box
1 exercise
Single-leg box jump
Jumping rope
1 exercise
Jumping rope
1 exercise
