ᓂᒪᓐᓂᑯᑦ ᓱᖃᑦᓯᐅᑏᑦ ᑕᕐᕋᓕᔮᑦ ᓀᑦᑐᐃᑦ

ᐅᓪᓗᒃ 1

• Push-ups ᐅᕝᕙᓘᓐᓃᑦ ᓰᕐᖁᒥᓄᑦ Push-ups: 10-ᕕᓪᓗᒍ
• Mountain Climbers: 20-ᕕᓪᓗᒍ
• Sit-ups: 20-ᕕᓪᓗᒍ
• Squats ᐅᖁᒣᓗᑕᒥᒃ ᑎᒍᒥᐊᕐᓗᓂ: 10-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 2

• Block Touches (calf jumps): 100-ᕕᓪᓗᒍ
• Full Block Jumps: 10-ᕕᓪᓗᒍ
• ᐊᑕᐅᓯᕕᑐᐃᓐᓇᓗᒍ.

ᐅᓪᓗᒃ 3

• Plank (High Plank, Low Plank ᐅᕝᕙᓘᓐᓃᑦ ᓰᕐᖁᕕᐊᓪᓗᖓᓗᑎᑦ): 1-ᒥᒃ ᑕᕐᓵᐱᒻᒥᒃ
• Side Plank: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᐊᑐᓂ
• Bicycle Kicks: 15-ᕕᓪᓗᒍ ᓴᓂᒧᑦ ᐊᑐᓂ
• Toe Touches: 15-ᕕᓪᓗᒍ
• Leg Kicks: 30-ᕕᓪᓗᒍ
• Russian Twists: 20-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 4

• Jumping Jacks: 50-ᕕᓪᓗᒍ
• Burpees: 10-ᕕᓪᓗᒍ
• Alternating Split Squat Jumps: 20-ᕕᓪᓗᒍ
• Mountain Climbers: 50-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 5

• ᐱᓱᓪᓗᑎᑦ, ᐊᕐᐸᖏᓪᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᓱᓇᑐᐃᓐᓇᒥᒃ ᓯᓚᒥ ᓱᖃᑦᓯᐅᑎᒥᒃ ᐊᑑᑎᓗᑎᑦ.

ᐅᓪᓗᒃ 6

• Alternating Bicep Curls: 10-ᕕᓪᓗᒍ ᑕᓖᒃᑭᒃ ᐊᑐᓂ
• Push-ups: 10-ᕕᓪᓗᒍ
• Alternating Shoulder Press: 10-ᕕᓪᓗᒍ ᑕᓖᒃᑭᒃ ᐊᑐᓂ
• Push-ups: 10-ᕕᓪᓗᒍ
• Small Arm Circles: 10-ᕕᓪᓗᒍ ᑫᕕᑦᑎᓗᒍ ᐊᒻᒪᓗ 10-ᕕᓪᓗᒍ ᐅᑎᒧᑦ
• Push-ups: 10-ᕕᓪᓗᒍ
• Shoulder Abductions: 10-ᕕᓪᓗᒍ
• Push-ups: 10-ᕕᓪᓗᒍ
• 2-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑯᑖᓪᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.   

ᐅᓪᓗᒃ 7

• Squats: 20-ᕕᓪᓗᒍ
• Split Squats: 10-ᕕᓪᓗᒍ ᓂᐅᑉᐱᑦ ᐊᑐᓂ
• Romanian (straight leg) Dead Lifts: 20-ᕕᓪᓗᒍ
• Calf Raises: 50-ᕕᓪᓗᒍ
• Glute Bridges: 15-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 8

• ᐅᓪᓗᒥ ᓂᕿᑦᓯᐊᒥᒃ ᐃᒐᓗᑎᑦ

ᐅᓪᓗᒃ 9

• One Step Calf Jumps: 10-ᕕᓪᓗᒍ ᐊᑐᓂ
• One Step Full Block Jumps: 5-ᕕᓪᓗᒍ ᐊᑐᓂ
• Full Block Jumps: 10-ᕕᓪᓗᒍ
• Block Jumps with a pause at the bottom: 10-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 10

• ᑕᒪᒋᒃ ᐃᑎᒑᒃᑭᑦ ᐃᓄᒐᓐᓄᑦ ᒪᑭᑕᓗᑎᑦ: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• ᑕᒪᒋᒃ ᐃᑎᒑᒃᑭᑦ ᑭᒻᒥᓄᑦ ᒪᑭᑕᓗᑎᑦ: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• ᐃᑎᒉᑦ ᐊᐸᑕᑳᑦᑐᒥᒃ ᐊᓪᓚᓗᓂ: ᐊᑐᓂ
• ᐃᑎᒉᑦ ᐁᑉᐹ ᐃᓄᒐᓐᓄᑦ ᒪᑭᑕᓗᓂ: 30 -ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᐊᑐᓂ
• ᐃᑎᒉᑦ ᐁᑉᐹ Airplane: 30 -ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᐊᑐᓂ

ᐅᓪᓗᒃ 11

• ᐱᓱᓪᓗᑎᑦ, ᐊᕐᐸᖏᓪᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᓱᓇᑐᐃᓐᓇᒥᒃ ᓯᓚᒥ ᓱᖃᑦᓯᐅᑎᒥᒃ ᐊᑑᑎᓗᑎᑦ.

ᐅᓪᓗᒃ 12

• ᐱᓱᓪᓗᑎᑦ, ᐊᕐᐸᖏᓪᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᓱᓇᑐᐃᓐᓇᒥᒃ ᓯᓚᒥ ᓱᖃᑦᓯᐅᑎᒥᒃ ᐊᑑᑎᓗᑎᑦ.

ᐅᓪᓗᒃ 13

https://youtu.be/7CrzyMlj0Wo

• Jumping Jacks: 50-ᕕᓪᓗᒍ
• Split Squats: 15-ᕕᓪᓗᒍ ᐊᑐᓂ
• Bicycles: 25-ᕕᓪᓗᒍ ᐊᑐᓂ
• Push-ups: 15-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 14

• Sun Salutation
• Chair Pose: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• Sun Salutation
• Chair Pose Twist: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᐊᑐᓂ
• Sun Salutation
• Tree Pose: 30-ᑎᑦᑖᐱᓐᓂᒃ ᓂᐅᑉᐱᑦ ᐊᑐᓂ
• Sun Salutation
• Dancers Pose: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᓂᐅᑉᐱᑦ ᐊᑐᓂ
• Sun Salutation
• Downward Facing Dog Hip Opener: 30-ᓂᒃ ᓂᐅᑉᐱᑦ ᐊᑐᓂ
• Child’s Pose
• 2-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 15

• Plank Hip Dips: 15-ᕕᓪᓗᒍ ᐊᑐᓂ
• Left Side Plank Hip Dips: 15-ᕕᓪᓗᒍ
• Right Side Plank Hip Dips: 15-ᕕᓪᓗᒍ
• Mountain Climbers: 40-ᕕᓪᓗᒍ
• Side Crunches: 15-ᕕᓪᓗᒍ ᐊᑐᓂ
• Superman/Superwoman: 15-ᕕᓪᓗᒍ ᐊᑐᓂ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 16

• ᑖᓂᓯᕐᓂᖅ ᐊᓂᕐᕋᒥ, ᐊᓕᐊᒋᓂᕐᐹᓂᒃ ᐃᖕᖏᕈᓯᕐᓂᒃ ᓂᑦᔭᓗᑦᑖᓗᑎᑦ ᐊᒻᒪᓗ ᑖᓂᓯᕐᓗᑎᑦ ᑕᖃᖕᖏᓂᓕᒫᑦᓯᓂᒃ ᓂᒪᓐᓂᑯᑦ.

ᐅᓪᓗᒃ 17

• ᒥᓯᑦᑕᓂᖅ ᓯᕗᒧᑦ ᐊᒻᒪᓗ ᐅᑎᒧᑦ: 20-ᕕᓪᓗᒍ
• ᓴᓂᕋᕐᒥᓄᑦ ᖁᑉᐸᕇᓄᑦ ᒥᓯᑦᑕᓂᖅ: 20-ᕕᓪᓗᒍ
• ᓂᐅᑉᐱᑦ ᑕᓕᕐᐱᐊ ᒥᓯᑦᑕᑎᓪᓗᒍ: 10-ᕕᓪᓗᒍ
• ᓂᐅᑉᐱᑦ ᓴᐅᒥᐊ ᒥᓯᑦᑕᑎᓪᓗᒍ: 10-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 18

• ᐱᓱᓪᓗᑎᑦ, ᐊᕐᐸᖏᓪᓗᑎᑦ ᐅᕝᕙᓘᓐᓃᑦ ᓱᓇᑐᐃᓐᓇᒥᒃ ᓯᓚᒥ ᓱᖃᑦᓯᐅᑎᒥᒃ ᐊᑑᑎᓗᑎᑦ

ᐅᓪᓗᒃ 19

• ᐃᕝᕚᓗᑎᑦ ᐅᕝᔭᓘᓐᓃᑦ ᐃᕝᕚᖑᐊᕐᓗᑎᑦ ᐊᑦᓱᓈᖃᖕᖏᑐᒥ (calf jumps): 100-ᕕᓪᓗᒍ
• 5-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 20

• Jumping Jacks: 50-ᕕᓪᓗᒍ
• High Knees: 30-ᕕᓪᓗᒍ
• Butt Kicks: 30-ᕕᓪᓗᒍ
• Split Jumps: 50-ᕕᓪᓗᒍ
• Mountain Climbers: 30-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 21

• ᐊᑭᓐᓇᒥ ᐃᑦᓯᕙᓂᖅ: 1-ᒥᒃ ᑕᕐᓵᐱᒻᒥᒃ
• ᐊᑭᓐᓇᒥ ᐃᑦᓯᕙᓗᑎᑦ ᑕᓖᒃᑭᒃ ᖁᒻᒧᐊᓯᒪᑎᓪᓗᒋᒃ (ᑐᓄᐃᑦ ᐊᑭᓐᓇᒧᑦ ᑐᖕᖓᑎᓪᓗᒍ): 1-ᒥᒃ ᑕᕐᓵᐱᒻᒥᒃ
• ᓂᐅᑦ ᑕᓕᕐᐱᐊ ᖁᒻᒧᐊᓯᒪᑎᓪᓗᒍ ᐊᑭᓐᓇᒥ ᐃᑦᓯᕙᓗᑎᑦ: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• ᓂᐅᑦ ᓴᐅᒥᐊ ᖁᒻᒧᐊᓯᒪᑎᓪᓗᒍ ᐊᑭᓐᓇᒥ ᐃᑦᓯᕙᓗᑎᑦ: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• ᓰᕐᖁᐃᑦ ᓂᐅᖓᑎᓪᓗᒍ ᐊᕙᓚᖓᑦᓯᐊᑎᓪᓗᒍ 90-ᒧᑦ.
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 22

• Pike Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• Plank ᓰᕐᖁᑯᑦ Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• ᑕᓖᑦ ᑕᓕᕐᐱᐊ Push-up Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• ᑕᓖᑦ ᓴᐅᒥᐊ Push-up Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• ᓂᐅᑉ ᑕᓕᕐᐱᐊ Bridge Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• ᓂᐅᑉ ᓴᐅᒥᐊ Bridge Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 23

• Rear Lunges ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ ᓴᓂᕋᒃᑯᑦ ᐊᑐᓂ
• Runners Lunges ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ ᓴᓂᕋᒃᑯᑦ ᐊᑐᓂ
• Side Lunge ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ ᓴᓂᕋᒃᑯᑦ ᐊᑐᓂ
• Squat Slides ᐊᓪᓚᕈᑎᖃᕐᓗᑎᑦ: 10-ᕕᓪᓗᒍ ᓴᓂᕋᒃᑯᑦ ᐊᑐᓂ
• 3-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓇᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᓚᐅᕐᓇᒃ.

ᐅᓪᓗᒃ 24

• Alternating Bicep Curls: 10-ᕕᓪᓗᒍ ᑕᓖᒃᑭᑦ ᐊᑐᓂ
• Push-ups: 10-ᕕᓪᓗᒍ
• Alternating Shoulder Press: 10-ᕕᓪᓗᒍ ᑕᓖᒃᑭᑦ ᐊᑐᓂ
• Push-ups: 10-ᕕᓪᓗᒍ
• Small Arm Circles: 10-ᕕᓪᓗᒍ ᓯᕗᒧᑦ ᐊᒻᒪᓗ 10-ᕕᓪᓗᒍ ᐅᑎᒧᑦ
• Push-ups: 10-ᕕᓪᓗᒍ
• Shoulder Abductions: 10-ᕕᓪᓗᒍ
• Push-ups: 10-ᕕᓪᓗᒍ
• 2-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑯᑖᓪᓗᑎᑦ ᐱᒋᐊᕆᐊᓪᓚᓚᐅᕐᓇᖅ.

ᐅᓪᓗᒃ 25

• ᑕᓯᓴᕐᓗᑎᑦ ᑎᒥᒧᑦ ᐋᕐᕿᓯᒪᒍᓯᕐᓂᒃ ᐆᑦᑐᕋᐅᑎᓂᒃ ᑕᑯᕆᐊᕐᓗᑎᑦ ᐊᑦᔨᖑᐊᒥ.
• ᐊᑐᓂ ᕿᑲᑫᓐᓇᓗᑎᑦ ᐋᕐᕿᓯᒪᒍᓯᐅᔪᓂᒃ 30-45-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᐊᓂᕐᑎᕆᓗᑎᓪᓗ.
• 2-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᑫᓐᓈᐱᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᕆᐊᓪᓚᓚᐅᕐᓇᖅ.

ᐅᓪᓗᒃ 26

• ᐳᑐᒍᑎᓐᓂᒃ ᐊᑦᑐᐊᓂᖅ: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• Skaters: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• Star Jumps: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• Power Jacks: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂ
• Fast Feet: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• High Knees: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• 2-ᕕᓪᓗᒍ ᑌᒫᑦᓭᓇᖅ, ᑕᙯᕐᓯᖃᑦᑕᓗᑎᑦ ᐱᒋᐊᕆᐊᓪᓚᓚᐅᕐᓇᖅ.

ᐅᓪᓗᒃ 27

• 1 Push-up-ᓗᑎᑦ: 1-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 2 Push-ups-ᓗᑎᑦ: 2-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 3 Push-ups-ᓗᑎᑦ: 3-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 4 Push-ups-ᓗᑎᑦ: 4-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 5 Push-ups-ᓗᑎᑦ: 5-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 6 Push-ups-ᓗᑎᑦ: 6-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 5 Push-ups-ᓗᑎᑦ: 5-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 4 Push-ups-ᓗᑎᑦ: 4-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 3 Push-ups-ᓗᑎᑦ: 3-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 2 Push-ups-ᓗᑎᑦ: 2-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 1 Push-up-ᓗᑎᑦ: ᐱᔭᕇᕐᖁᑎᑦ

ᐅᓪᓗᒃ 28

• 10-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 10-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 20-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 20-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 40-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 40-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 50-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 50-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 40-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 40-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 30-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 20-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ Plank: 20-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ
• 10-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ: 10-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ ᕿᑲᑫᓐᓇᓗᑎᑦ

ᐅᓪᓗᒃ 29

• ᑕᑯᓐᓇᓗᒍ ᑕᕐᕋᓕᔮᓕᐊᕕᓂᒃ ᓀᑦᑐᖅ “Tik-Tok-Cupid-Shuffle-Plank Challenge”

ᐅᓪᓗᒃ 30

• Jumping Jacks: 30-ᕕᓪᓗᒍ
• Fast feet: 29-ᕕᓪᓗᒍ
• Calf jumps: 28-ᕕᓪᓗᒍ
• Mountain Climbers: 27-ᕕᓪᓗᒍ
• Bicycles: 26-ᕕᓪᓗᒍ
• ᐳᑐᒍᓐᓄᑦ ᐊᑦᑐᓗᑎᑦ: 25-ᕕᓪᓗᒍ
• Glute bridges: 24-ᕕᓪᓗᒍ
• ᑕᓕᕐᐱᐊᒍᑦ Plank: 23-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• ᓴᐅᒥᐅᒍᑦ Plank: 22-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• Butt kicks: 21-ᕕᓪᓗᒍ
• High knees: 20-ᕕᓪᓗᒍ
• Squats: 19-ᕕᓪᓗᒍ
• Split Squats: 9-ᕕᓪᓗᒋᑦ ᓂᐅᒃᑭᒃ ᐊᑐᓂ
• ᑐᐃᒃᑭᑦ ᑫᕕᑦᑎᓗᒋᑦ: 17-ᕕᓪᓗᒍ
• Bicep curls (ᐅᖁᒣᓗᑕᖃᕐᓗᑎᑦ): 16-ᕕᓪᓗᒍ
• Shoulder press (ᐅᖁᒣᓗᑕᖃᕐᓗᑎᑦ): 15-ᕕᓪᓗᒍ
• Chair pose: 14-ᕕᓪᓗᒍ
• Tree pose: 13-ᕕᓪᓗᒍ
• ᓯᕗᐊᓄᑦ/ᑐᓄᒧᑦ ᐊᑕᐅᓯᕐᒧᑦ ᓂᐅᕐᒧᑦ ᒥᓯᑦᑕᓗᑎᑦ: 12-ᕕᓪᓗᒍ
• Skaters: 11-ᕕᓪᓗᒍ
• ᓴᓂᒧᑦ-ᓴᓂᒧᑦ ᐊᑕᐅᓯᕐᒧᑦ ᓂᐅᕐᒧᑦ ᒥᓯᑦᑕᓗᑎᑦ: 10-ᕕᓪᓗᒍ
• ᐊᑕᐅᓯᕐᒧᑦ ᓂᐅᕐᒧᑦ Dead Lifts (ᓴᐅᒥᐊ): 9-ᕕᓪᓗᒍ
• ᐊᑕᐅᓯᕐᒧᑦ ᓂᐅᕐᒧᑦ Dead Lifts (ᑕᓕᕐᐱᐊ): 8-ᕕᓪᓗᒍ
• Lunges: 7-ᕕᓪᓗᒍ
• Plank: 6-ᓂᒃ ᑎᑦᑖᐱᓐᓂᒃ
• Full block jumps: 5-ᕕᓪᓗᒍ
• Downward dog to upward dogs: 4-ᕕᓪᓗᒍ
• Tuck jumps: 3-ᕕᓪᓗᒍ
• Push ups: 2-ᕕᓪᓗᒍ
• Burpee: 1-ᕕᓪᓗᒍ