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How to Do It:
Perform nonstop jumping jacks using five different variations—one after the other—with no repeats. Move continuously through each variation, keeping a steady pace and full range of motion. Use your arms and legs fully, land softly, and engage your core to help maintain balance and control.

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Primarily works your calves, quads, hamstrings, glutes, shoulders, and core. Also gives your cardiovascular system a solid workout.

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5 MINUTES JUMPING JACKS WORKOUT I INTENSE I SWEATY I CARDIO I no repeat I no equipment

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🔥 Activity Challenge Instructions

Share a favorite exercise routine you like in a post.

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Remember: A good routine should prepare your body slowly and get you ready for more exercise!

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You can start by using basic, gentle poses on a non-slip mat in a quiet place, really focusing on connection and breathing, and slowly advance into a more difficult situation

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10 Minute Yoga Full Body Stretch for Stiff Bodies

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stretch your muscules for 15 minutes prior to start this exerise.

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target areas are abs, legs, calves stretches, yoga, like moves helps with your flexabily and helps with your balence.

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Must Do Everyday Exercises for Core, Balance, Mobility & Stretching! Daily Standing Workout

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Phase 1: The Foundation

Before you spin, you need to be comfortable in these two positions:

Turtle Freeze (The Stab): This is your "home base." If you spin counter-clockwise, stab your left elbow into your lower stomach/hip area. Place both hands on the floor and balance your body weight on that left elbow while keeping your legs in a wide "V".

Backspin: Since a windmill is essentially a series of resets into a backspin, you should be able to do a basic Backspin comfortably.

Phase 2: The Step-by-Step Motion

Follow these steps to complete one full rotation:

1. The Setup: Start in your Turtle Freeze with your legs wide. If you are stabbing with your left arm (counter-clockwise), your right hand is out for balance.

2. The Kick: Swing your right leg hard across your body towards your left side. This "whip" generates the centrifugal force needed to spin.

3. The Collapse: As your right leg swings, "collapse" from your hands onto your left shoulder. Do not drop straight onto your back; roll smoothly from the shoulder.

4. The Roll: Roll across your upper back (staying high on your shoulders) while keeping your legs wide and straight. Keeping them bent will kill your momentum.

5. The Re-Stab: As you roll onto your right shoulder, use your hands to push off the floor and "re-stab" your left elbow back into your stomach to return to the starting Turtle Freeze position

Phase 3: Tips for Success

Keep Hips High: If your hips are too low, your legs will hit the floor and stop your spin.

Use a Beanie: To avoid "floor burn" on your head and help you slide more easily, wear a beanie or headspin cap.

Leg Control: Think of your legs as heavy weights on a string; the wider and straighter they are, the more power you’ll have

This is a Mid-High practice. Do it for about 40 minutes each day.

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Core, Shoulders, Hips, Arms, Back and legs

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Learn How to Windmill - Complete Step by Step - Breakdance Tutorial

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You can do these warm ups in less than 5 minutes while standing

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4 min WARM UP ROUTINE | Before Your Workout | All Standing

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Walk back and make sure your legs arent to far apart and start your sqauts up and down while making sure your legs are spread just enough apart.

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Works for your quadricepts , glutes , and hamstrings

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2 min Squat Workout/ For Beginners!/ Easy!/ No Jumping

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Strengthens your heart & lungs

Improves endurance

Helps with stress and mood

Builds bone strength

Helps with overall fitness & energy

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Glutes, hamstrings, ankles and feet, calves

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Push ups are completed by placed hands flat on floor and lifting yourself/body weight in an upward and downward style of movements 2-3 sets of 10-15 push-ups and increase as you go

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This provides strength in your chest. arms. shoulders, it improves cardiovascular health

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lay on your back and bring your knee to your chest and side planks for a certain amount of time then switch to a diff workout

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Hit Every Muscle! COMPLETE Core Strength Workout [7 Minutes]

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15 MIN SWEATY HIIT Workout - No Equipment, No Repeat, Killer Non-stop Cardio, Burn calories at home

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Exercising can make you strong and healthy but don't rush in it as you'll probably hurt yourself.

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20 Minute Dance Workout for Seniors | SilverSneakers

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you can get a whole body workout with just swimming for 30 minutes !

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This workout has everything from jumping jacks to push ups. No equipment needed.

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25 MIN FULL BODY HIIT for Beginners - No Equipment - No Repeat Home Workout

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For my fitness activity, I chose a no equipment home workout designed for kids. It includes simple bodyweight exercises, clear instructions, and can be done safely in small spaces. Perfect for virtual PE and staying active at home.

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Quadriceps, Hamstrings, Glutes, Calves, Abdominals, Obliques, Lower back stabilizers, Shoulders, Chest, Biceps, Triceps

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KIDS 30 MINUTE HOME WORKOUT - NO GYM EQUIPMENT NEEDED

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lay on your stomach point your feet up vertically hoist your upper body up and then rest on your elbows and put your chest low without touching the ground

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walking exorsize

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Walking Exercise with the SUPER Coaches! | Walk at Home

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Start with stretches to get the muscles moving.

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All muscle groups - focus on the core, legs, hips, shoulders

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Do This Warm Up Before Every Workout (5 Min No Jumping Routine)

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Quick Morning Stretching Routine For Flexibility, Mobility, And Stiffness!
This video works well as a fitness activity for PE because it does not require any equipment and can be done at home or virtually. The stretches are safe and age-appropriate, and they help improve flexibility, mobility, and reduce stiffness, which is good for warming up the body.

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A-arms and shoulder
B-back and core
C-calves and legs

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Quick Morning Stretching Routine For Flexibility, Mobility, And Stiffness!

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You start on a mat in a quiet place, and close your eyes. you feel a nice release through your body. After stretching you work through the exercises (Plank, Lunge, Splits, etc.) shown in the video.

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shoulders, hamstrings, back, and glutes.

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30 MIN PILATES YOGA WORKOUT || Full Body Stretch & Strengthen

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You keep doing planks for as long as you can, and don't need equipment.

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start with 20 seconds of clockwise/counter clockwise wrist circle. follow by clockwise/counter clockwise arm circles. then pseudo press ups which are when you tuck your elbows in and twist your hands backwards and push up off of your knuckes. planking is optional, as well as arm raises while prone. this is mostly the warmup.

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15 Min CALISTHENICS UPPER BODY WORKOUT at Home | No Equipment

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jump, shoot your arms to the side and slightly up, shoot your legs to the side in a triangle, jump, pencil dive, repeat

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calves, quads, hamstrings, glutes, shoulders

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5 Min Jumping Jack Cardio Workout | No Equipment, Anywhere, Anytime!

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first you do front squats with dumbbells, then you do 30 sumo deadlifts. then a 30 second rest the 30 split squat R (right leg) the the same with the left leg. another 30 second rest now. now lateral lunges R then the same with the left side. rest for 30 seconds. Now staggered squat + rear lunge R then L. Rest 30s then shoulder press for 30 seconds then rear delts flyes. Rest 30s then upright rows for 30s then front raises. Rest 30s then do around the world for 30s. then rear delt shrugs 30s. rest 30s. then Arnold press 30s. the 90 degree raises. rest 30s. then Gorilla rows. then twist curls. rest 30s. bent over rows R Cross body curls. rest 30s. bent over rows L. then hammer curls. rest. the renegade rows. Then circle curls rest. then twist press then skull crushers. rest. single arm press R then Tate press R. rest. then single arm press L, the Tate press L. rest. then flyes. then over head extensions. rest. then High Knees, jump switch lunges. then rest. then pushups then squat plus jump squats. rest then swimmers. then 1/2 burpees. rest then bicycles. then burpees again. and then you cooldown and do some stretches

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30 Min FULL BODY DUMBBELL WORKOUT at Home + HIIT Finisher

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You start with step jacks going side to side do it for 30 seconds .

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10 MIN CARDIO WORKOUT AT HOME (No Jumping/Apartment Friendly, No Equipment)

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idk with your siblings. i thought it'd fun.

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POV: If Tag was a Video Game…🤣 @DanielLaBelle  #theboys #viral #shorts #tag #videogames

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It's easy yoga for beginners <3 So it should be easy to get you started

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Beginner Yoga with Jess | 15-Minute Full Body Yoga Workout

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I usually pull out my respective game system that I have Just Dance for, open it and then enable Sweat mode then pick out 5 Intense songs to burn some calories and dance to them. I usually tend to continue and extend it for about 15 more minutes as I really like to make it count, but you can go for however long you'd prefer. I'll link some of my favorite songs for working out above.

]

https://youtube.com/playlist?list=PLOX7FceW9hUH_s5JANUHplxj-ONTX0FAp&si=2uh4bec2r1oTFh6D

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I chose pike push-ups as a bodyweight exercise. This activity does not require any equipment and can be done at home or in a virtual setting. Pike push-ups are safe and age-appropriate when done with proper form, and students can modify the difficulty by bending their knees or adjusting their body angle. This exercise helps build upper body strength, especially in the shoulders and arms, making it a great option for a virtual PE class.

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This workout is a stretching/yoga workout. It is to get your body moving in the morning. The workouts this video includes are squat side reach, good mornings, over head twists, bird dog, kneeling push ups, lying side crunch, and calf raise squat.

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core, legs, arms, shoulders, calves, back, and sides. 

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GOOD MORNING WORKOUT | 10 MIN | Beginner Friendly

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Stretch you legs and your arms for 10 minutes so that you increase your blood flow and to pre pair for muscle exertion

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5 MIN WARM UP FOR AT HOME WORKOUTS (No Jumping)

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5 MIN WARM UP FOR AT HOME WORKOUTS (No Jumping)

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your gonna do a 5 minute warm up and each warm up is 29 seconds long your first warm is twisting your neck for 29 seconds and then your gonna row your hands back and forth for 29 seconds then your gonna touch your toes for 29 seconds and your gonna feel the burn in you inner thigh your focousing on warming your body up

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5 MIN WARM UP FOR AT HOME WORKOUTS (No Jumping)

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How do do it: You have 40 sec work 20 sec rest. First you start with squats with a half calf raise, in between your up and down movement make sure to breathe. Then you do pull downs with high knees again don't forgot to breathe. Next you do single legged leg lifts. After you do bridge step outs. Then side kneel leg lifts on both sides. Kneeling push ups. Floor to overhead reaches. Standing side crunches. Step jacks with punches. Rotating side pushes. And lastly side stepping with kicks.

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Works your whole body manly legs and core.

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10 MIN FULL BODY WORKOUT - No Equipment (Beginner Friendly)

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You can start by holding on to something for balance if needed. You raise your heel while still on your toes, and slowly back down. You can also hold weights while doing this exercise, but its not required.

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moving without the ball (basketball training)

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moving without the ball (basketball training)

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in this video you will learn how to do some basketball handling without a ball. to do this all you need is a line, no ball or anything else. to do this you will opporate between two side of a line and it will help with not only or defence but or offence also.

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this work your core and leg muscles the most.

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These exercises target your core area and strengthen the muscles.

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Sculpted Pilates Abs in 14 Days (Deep Core Activation) | 7 min Workout

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you run slowly sorta a brisk walk with more motion

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the leg area maybe the torso a little and the glutes and maybe the quads

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Full Body Virtual Jog Walk | Low Impact Cardio Workout at Home

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First, stretch and roll your shoulders as while some of these songs are fairly chill and easy to warmup with, they can scale from chill to intense swiftly and it can catch new dancers off-guard. Begin with whatever songs you'd like from your respective edition or the playlist I linked (it reads as Moonlight, but links to a playlist consisting of 3 more songs from 2026 and 2025 edition).

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lower body consisting of quads, glutes and calves

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Just Dance 2026 Edition | Moonlight By Aileen-O - (Full Gameplay) [4K 60FPS]