Group Names:

***Each group member must complete the exercise before the group can move on to
the next exercise.







WALK to the
closest water
fountain and
get a drink


Do 10 PUSH
UPS

SKIP for 30
seconds (with a
skipping rope)

RUN on the
treadmill for 1
minute

Do 20
JUMPING
JACKS


Do 15 SIT UPS

Hold a
FRONT
PLANK for
30 seconds


Do 10 LUNGE
jumps

Do 20 BUTT
KICKS on the
spot

Do 5 TUCK
JUMPS
SQUAT on
your LEFT leg 4
times AND
SQUAT on
your RIGHT leg
4 times


Do 8 BURPEE
JUMPS (jump
as HIGH as you
can!)


Do 60 second
WALL SITS




Do 10 BENCH
DIPS

Run on the
ELLIPTICAL
for 1 minute

Do 10
MOUNTAIN
CLIMBERS
(knees to elbow)
SKIP
backwards 8
times AND
SKIP forwards
8 times (with a
skipping rope)


Do 10
MEDICINE
BALL PASSES
with your group
members

Do 15
SQUAT
JUMPS



BIKE for 1
minute on
medium
resistance

Do 5 BURPEE
JUMPS AND
5 JUMPING
JACKS

SPEED WALK
once around the
outside of the
fitness center



WALK to the
closest water
fountain and get
a drink

Do 10
RUSSIAN
TWISTS with a
Medicine Ball

Do 10
MEDICINE
BALL
SQUATS


Do 5 BICEP
CURLS (each
arm)


Do 10
LUNGES down
the hall way

Do 8 INCH
WORM walks
down the
hallway


Do 8 STAR
JUMPS





Do 10 PUSH
UPS


Do 20 HIGH
KNEES




Do 5 STAR
JUMPS AND
5 TUCK
JUMPS


Do 20 SIT UPS

SKIP as fast as
you can 20
times (with a
skipping rope)


Do 30
JUMPING
JACKS
Do 3 CHIN
UPS
Or
Do 8
HANGING
KNEE UPS


G A T
O
R S
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