VERSION 1 — Solo
Warm-Up (5 min) 2 rounds: 10 leg swings each side, 10 arm circles, 10 hip circles, 20 jumping jacks
3 Rounds For Time:
20 Air Squats
15 Push-Ups (scale to knee push-ups)
10 Burpees
200m Run (or 1 min high knees in place)
20 Reverse Lunges (10 each leg)
15 Sit-Ups
Rest 90 seconds between rounds.
VERSION 2 — With Kids
Warm-Up (5 min) Play “Follow the Leader” — kids pick 3 movements, you pick 3. 30 seconds each.
3 Rounds For Time:
20 “Frog Jumps” (air squats — kids jump like frogs 🐸)
15 Push-Ups (kids do “baby cobras” — yoga-style, counts as a push-up)
10 “Exploding Stars” (burpees — kids call out “BOOM!” at the top)
Run to the end of the street and back (kids race you 🏃)
20 “Giant Steps” (reverse lunges — kids take the biggest steps they can)
15 “Crunchy Bugs” (sit-ups — kids make bug sounds 🐛)
Rest 90 seconds between rounds — use it to high-five and hydrate.
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