Want to create interactive content? It’s easy in Genially!

Get started free

Solo Workout 1

Deborah Nicholls-Cardwell

Created on April 9, 2026

Start designing with a free template

Discover more than 1500 professional designs like these:

Magazine dossier

Momentum: Onboarding Escape Game

Momentum: Manager Guide

Wizardry Letter

Search Bar Card

Piñata

Microlearning: When to Use Chat, Meetings or Email

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