Choose 5 of the exercises below.
Preform all 5 exercises for 25 seconds.
Take a 15 second rest.
Repeat 4 more cycles.

Exercises

High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions

Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions.

Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds.

Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement.

Skip (with arms) Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground. Upon landing bring the left foot down and drive the right leg into the air and repeat. Swing arms back and forth during skipping motion. Continue this alternating motion until desired repetitions are met.

Straight Leg Quick Feet Run keeping your legs straight and the feet pointed toward the ground Focus on minimizing ground contact with the foot and pull through with the leg. Steps should only be approximately 1 foot apart.

Standing Running Form Starting Position: Stand with feet together. Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed. Your hands should come up to about shoulder height and should go past your hips in the back. The arms should be moving in a straight line without crossing across the body.

Straight Leg Bounds Run keeping your legs straight and the feet neutral with the ground Focus on minimizing ground contact with the foot and pull through with the leg.

Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Seated Fast Arms Starting Position: Seated on the floor with the legs straight out in front of you. Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed. Your hands should come up to about shoulder height and should go past your hips in the back. Be careful to not bounce off of the floor as you swing your arms faster.

Heel Sprints Run keeping the legs straight and the foot plantar flexed (toes curled up) so that you are on your heels. Focus on minimal ground contact and pull through with the heel.

Single Leg Lateral Hops 1. Start by standing on one leg with your hands on your waist or at your sides. 2. Proceed to hop to the side while maintaining your balance and hop back to the starting position. 3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty. 4. Continously repeat for the recommended repetitions.

Isometric Split squat Pulse 1. Start by getting into split squat stance. 2. Proceed to slightly stand up and then return to the split squat position. 3. Your movement is only about 3-6 inches each time. 4. Repeat this for the desired time frame or repetitions and then repeat with the other leg.