熱身動作 1 青蛙推動跳躍 Frog Thrust 2 行走弓步 Walking Lunge 3 前腿側擺 Frontal Leg Swing 4 登山者動作 Mountain Climber 5 頸部鐘擺 Neck Clock 6 仰臥腿轉體 Supine Leg Overs 7 交叉弓步 Cross-Over Lunge 8 交叉步行 Cross-Over Walk 9 髖外展 Hip Abduction 10 深蹲開髖跳 Wideouts 11 矢狀面擺腿 Sagittal Leg Swing 12 側向踏步深蹲 Lateral Step Squat 13 弓步帶力量跳躍 Lunge with Power Skip 14 平板支撐腿部伸展 Plank Leg Extension 15 俯臥腿轉體 Prone Leg Overs 16 靜止後弓步 Stationary Reverse Lunge 17 消防栓動作 Fire Hydrants 18 軀幹扭轉 Trunk Twists 19 行走弓步帶側向伸展 Walking Lunge with Side Reach 20 側向跳躍 Lateral Skip 21 力量跳 距離 Power Skip (Distance) 22 力量跳 高度 Power Skip (Height) 23 開合跳 Side Straddle Hops 24 靜止前弓步 Stationary Forward Lunge 25 推動 Thrust 26 髖內收 Hip Adduction 27 髖部畫圈 Hip Circles 28 軀幹屈伸 Trunk Flexion / Extension 29 軀幹畫圈 Trunk Circles 30 對角弓步 Diagonal Lunge 31 驢踢 Donkey Kick 32 行走股四頭肌拉伸 Walking Quad Stretch 33 行走弓步帶扭轉 Walking Lunge with Twist 34 怪獸行走 Monster Walk 35 側向交叉跳躍 Lateral Cross-Over Skip 36 開合蹲跳 Groiners 37 蟹行 Crab Walk 38 分腿跳躍 Split Squat Jump 39 分腿下蹲 Split Squat Drop 40 卡里奧卡步伐帶膝蓋抬高 Carioca with Knee Drive 41 鐘樓怪人 Frankenstein 42 行走抱膝 Walking Knee Hug 43 行走抱腿 Walking Leg Cradle 44 空蹲 Stationary Squat 45 前分腿跳 Split Jack Forward 46 單腿平衡 Single Leg Balance 47 大步跨步 Long Strider 48 側向波浪深蹲 Lateral Squat Wave 49 蛇行前進 Inchworm 50 八拍全身鍛鍊 Eight Count Body Builder 51 青蛙推動 Frog Thrust 52 行走弓步 - 肘碰腳弓 Walking Lunge - Elbow to Instep 53 蜘蛛人動作 Spiderman 54 速度滑冰動作 Speed Skaters 55 側滑甩手 Side Slide with Arm Swing 56 蠍子動作 Scorpions 57 側向弓步 Lateral Lunge 58 高地擲桿步伐 Highland Fling 59 腳跟/腳尖抬起 Heel / Toe Raise 60 卡里奧卡步伐 Carioca 61 手臂畫圈 Arm Circles 62 熊爬 Bear Walk