- Arm circles (forward, backward, large, small) x 60 seconds
- Arm scissors x 30 seconds
- Pogo jumps x 45 seconds
- Hop/hop/stop x 45 seconds
- Squat jumps x 45 seconds
- Scissor jumps x 45 seconds
- Tuck jumps x 45 seconds
- Jog/sprint in place x 45 seconds
- Jab/cross/hook/switch x 45 seconds
- Reverse flyes 3×15
- Overhead press 3×12
- Lateral raise to front raise 3×6
- Curl & press to lateral eccentric 3×6
- Lateral raise/front raise combo 3×12
- Bodyweight squat (standard) 3×12
- Split squat switch 3×6 ea
- Single leg stiff-leg deadlift 3×8 ea
- Kneeling donkey kicks 3×8 ea
- Seated figure 4-stretch while humming Star Wars theme and/or Darth Vader breathing
- Prayer hands pull-aparts while whistling God Bless the USA
- Prone press-up with sphinx plank while humming Walk Like an Egyptian
- Standing quad stretch while humming Star Spangled Banner
- Shavasana with optional nap finisher
