Instant Activity
Workout
Preview workout
HERE
Next
Today's exercises:
High knees
Flutter kicks
Alt. lunges
Plank jacks
Frog kicks
Next
Warm-up:
Giraffe stretch/fold
Arm swings
Downward dog
Cobra stretch
Calf stretch
Once you click next, wait 3 seconds and the workout will begin automatically and continue until the end.
Next
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= 30 sec Water break
Water Break!
First= High knees
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= 30 sec Water break
Water Break!
First= High knees
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= 30 sec Water break
Water Break!
First= High knees
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= The End
00:01
Workout
Complete!
Cool-down
Next
Cool down:
Giraffe stretch
Side bends
Quad stretch
Seated straddle
Child's pose
Solo Workout 1
Deborah Nicholls-Cardwell
Created on April 9, 2026
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Transcript
Instant Activity
Workout
Preview workout
HERE
Next
Today's exercises:
High knees
Flutter kicks
Alt. lunges
Plank jacks
Frog kicks
Next
Warm-up:
Giraffe stretch/fold
Arm swings
Downward dog
Cobra stretch
Calf stretch
Once you click next, wait 3 seconds and the workout will begin automatically and continue until the end.
Next
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= 30 sec Water break
Water Break!
First= High knees
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= 30 sec Water break
Water Break!
First= High knees
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= 30 sec Water break
Water Break!
First= High knees
Round
First= High knees
00:03
High knees
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Flutter kicks
Flutter kicks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Alt. lunges
Alt. lunges
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Plank jacks
Plank jacks
Avg. RPE= 7-8
Next= 15 sec Rest
Rest
Next= Frog kicks
Frog kicks
Avg. RPE= 7-8
Next= The End
00:01
Workout
Complete!
Cool-down
Next
Cool down:
Giraffe stretch
Side bends
Quad stretch
Seated straddle
Child's pose