Aerobic | Basis step (2–3 min) | Step super (4–5 min) | Step super (4–5 min) |
Hula hoop (2 min) | Obstacle course (2–3 min) | Obstacle course (2–3 min) |
Jogging plus (5–6 min) | Rythm kung-fu (2–3 min) | Jogging plus (2–4 min) |
Strength | Lunges (2 min) | Rowing (1 min) | Rowing (1 min) |
Side steps (2 min) | Lunges (2 min) | Lunges (2 min) |
Single-leg twist (1 min) | Single-leg extension (1 min) | Single-leg extension (1 min) |
Arm and leg lift (1 min) | Torso twist (3 min) | Torso twist (2 min) |
Sideways leg lift 1 min) | Sideways leg lift (1 min) | Lunges (2 min) |
Torso twist (3 min) | Push-ups (2 min) | Push-ups (2 min) |
Balance (five games out of seven) | Soccer heading (2 min) |
Ski slalom (2 min) |
Ski jump (2 min) |
Balance bubble (2 min) |
Tightrope walk (2 min) |
Penguin slide (2 min) |
Snowboard slalom (2 min) |