🟠 Upper Body
- Scapula Pushups 肩胛骨推舉
- Side Step Jacks
- Cross Tricep Extensions 交互式肱三頭肌伸展
- 三頭肌撐體
- Sky Diver Push-Ups 飛機式伏地挺身
- Elbow Clicks
- Backfists
- Burpees
- Knife Hand Strikes
🟠 Lower Body
- Hop Heel Clicks 跳躍碰腳跟
- March Steps 原地踏步
- Lateral Lunges 側弓箭步 1
- Archor Lunges 定點弓箭步
- High Knees 高抬腿
- Butt Kicks 後踢腿
- Squat Jacks 深蹲跳
- Pacer Steps 側向墊步
- Twist Lunges 轉體弓箭步
- Power Squat 強力深蹲
- Lunge Step-Ups 弓箭步登階
- Squat Hold Calf Raise 深蹲定格提踵
- Single Leg Hops
- Half Jacks
- Toe Rolls
- Bridge Taps
- Calf Raises
- Squat Hold Hops
- Side Leg Raises
- Single Leg Deadlifts
- 30 Seconds Sumo Squat Hold
- Heel Get-Ups
- Burpees
- Jumping Lunges
🟠 Core
- Reverse Snow Angels
- W-Extensions
- Boat Pose Hold 船式靜止
- Climber Taps 登山者點擊
- 左右交替摸腳踝
- Body Saw Plank 滑行平板
- Knee Tucks 抱膝 2
- 棒式側點腳
- Hollow Hold 抱膝捲腹
- Plank Walk-Outs
- High Crunches
- Flutter Kicks
- Heel Taps
- Plank Punches
- Reverse Crunches
- Sitting Twists
- Knee Crunches
- Knee-to-Elbow 膝蓋碰手肘
- Back Extensions
- Up & Down Planks
- Climbers
- Plank Crunches
- March Twists
- Bear Plank Hold
- Plank Jacks
- Plank Jump-Ins
- Superman Stretch Hold
- Sit-Ups
- One Arm Plank Hold
- Cross Crunches
- Shoulder Taps
- Elbow Plank Arm Raises
