Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A strength-to-cardio pair working quads, glutes, and shoulders. Good for when you want to build up to a faster finish rather than start hot.

You'll begin with alternating lunges – controlled, deliberate, working your lower body through a full range of motion. Then you'll shift into jumping jacks to pick up the pace and get your heart pumping. It's a satisfying build that leaves you more alert than when you started.

This counts as an exercise snack – a short burst of vigorous activity. Research shows these quick cardio efforts can help lower blood pressure and improve circulation, even in small doses throughout the day.