1.

Heel touch - Heel touches, aka alternating heel taps, are a signature isolation
exercise targeting the obliques and rectus abdominis (abs). With proper
technique, the transverse abdominis is also effectively activated throughout the
movement.
2. V-step - The V-Step forms the letter V with the feet and can be done on the
aerobic bench or on the floor. You do the movement in four counts. Stand with
your feet hip-distance apart. Step forward with the right foot as wide as possible,
then step forward and out with the left foot as wide as possible.
3. Step touch - Start standing up with your feet together. Make sure you have space
to your right to take a sidestep. Place your hands on your hips to help you keep
your hips level. Sidestep out to your right with your right foot, then step your left
foot across to join your right, tap it down on the floor and then sidestep it straight
back to the left and follow with your right to tap. Then repeat the process by
stepping side to side and tapping with your following foot for the duration of the
exercise. Complete the same number on each side.
4. Box step - The box step is an effective unilateral exercise that helps to improve
symmetry, balance, and coordination, while developing strength and power in the
quadriceps, hamstrings, glutes, and calves. It also builds stability in the hip, knee,
and ankle joints.
5. Mambo - Mambo is a type of Latin ballroom dance of Cuban origin. This dance
form is characterized by its lively energy, intense and provocative hip
movements, fluid body moves, rapid footwork, and beautiful hand and arm
movements. Compared to the original danzón style, mambo is far less formal and
rigid, which gives the dancers more room to express themselves and their dance
skills. The highlight of the dance is the last section, known as the mambo section.
It’s where dancers can put pedals to the metal and give the audience everything
they have.
6. Side squat – The side squats activate several muscle groups simultaneously,
working the legs, glutes, and core. The squat increases performance and
flexibility and the side-to-side movement improves dynamic balance and agility.
7. Jumping rope - Jumping rope builds muscle power and strength. Jumping Rope
May Boost Heart Health, helps Improve Coordination, Build and Maintain Bone
Density, and Increases Running Speed.
8. Elbow to knee touch - This elbows to knees exercise can help improve
cardiovascular health, decrease back and joint stiffness, and strengthen core
muscles that help the spine balance weight.
9. Grapevine exercises are regularly recommended for older people because they
help to improve balance, which often deteriorates with age. However, you can
take preventative measures work on your balance with a slow version of
grapevine steps.