Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Broad Jumps	N/A	Cardio	Intermediate	None required	Legs, Quadriceps, Glutes
Kb Swings	N/A	Cardio	Intermediate	Kettlebells	Legs, Core, Glutes
Elliptical High Resistance	N/A	Cardio	Intermediate	None required	Legs, Arms, Core
Ski Downs		Cardio	Intermediate	None required	Legs, Quadriceps, Hamstrings, Calves
Elliptical No Hands	N/A	Cardio	Athletic	None required	Legs, Core
Burpees	N/A	Cardio	Athletic	None required	Core, Legs
Chair/Box Step Up With High Knee	N/A	Cardio	Beginner	Plyo / Step-up Boxes	Legs, Quadriceps, Glutes
Bench Lateral Hop		Cardio	Elite	Flat Bench	Legs, Core
Rapid Fire Front Kicks	N/A	Cardio	Elite	None required	Core, Legs
Treadmill Cardio: H.I.I.T. 30 Second Intervals	N/A	Cardio	Athletic	Treadmill	Legs, Hips, Core
Jab Drill W Lunge (Alternating)	N/A	Cardio	Athletic	Dumbbells	Legs, Shoulders, Anterior
High Knee Jog	N/A	Cardio	Intermediate	None required	Legs, Core, Lower Abs
Tuck Jumps	N/A	Cardio	Intermediate	None required	Legs, Core, Lower Abs
Stair Master Cardio: Steady State, Step Variations	N/A	Cardio	Elite	None required	Legs, Hips
Jab Drill Alternating	N/A	Cardio	Intermediate	Dumbbells	Legs, Shoulders, Anterior
Stair Master Cardio: H.I.I.T. 30 Second Intervals	N/A	Cardio	Elite	None required	Legs, Hips
Side Push Shuffle		Cardio	Intermediate	None required	Legs, Core
Upright Mountain Climbers		Cardio	Intermediate	None required	Core, Legs, Arms
Skaters		Cardio	Intermediate	None required	Legs, Core, Quadriceps
Push Press	Push	Cardio	Athletic	Barbell Bar	Legs, Shoulders, Core
Stair Master Cardio: Steady State	N/A	Cardio	Intermediate	None required	Legs, Hips
Speed Skater Hops	N/A	Cardio	Beginner	None required	Legs, Quadriceps, Calves
Tuck Jumps	N/A	Cardio	Elite	None required	Legs, Core, Lower Abs
180 Broad Jumps	N/A	Cardio	Intermediate	None required	Legs, Quadriceps, Glutes
Elliptical	N/A	Cardio	Intermediate	None required	Legs, Arms, Core