Fresh Start is an all-standing circuit that gets everything moving without asking anything dramatic of you. Butt kicks, jumping jacks and knee-to-elbow provide the cardio; scissor chops, arm scissors and bicep extensions handle the upper body. No floor, no equipment, no exercise your body has to be talked into. It is the workout equivalent of opening the windows - simple, brisk, and everything feels better afterwards.

The circuit runs in two clean halves. The first three exercises are rhythm work at 10 reps each: butt kicks fire the hamstrings, jumping jacks recruit the whole body, and knee-to-elbow adds rotation while lifting your heart rate step by step. Then the volume doubles and the target shifts - 20 reps each of scissor chops, arm scissors and bicep extensions keep the shoulders and arms under continuous light load while your pulse settles from the cardio block. Low reps for the big, expensive movements, high reps for the small, sustainable ones. Each set is a complete cycle: raise the engine, then work the arms while it hums.

Kick your heels genuinely to your glutes in the butt kicks and stay light on the balls of your feet. Land the jumping jacks softly with knees slightly bent. In the knee-to-elbow, rotate your torso to bring elbow and knee together rather than just dropping your arm. For all three arm exercises, keep the arms long or the elbows deliberate, move from the shoulder, and hold your ribs still - by rep 15 the temptation is to swing, and swinging is exactly the moment to slow down.

A fresh start does not require a grand gesture - it requires ten butt kicks, and the rest follows.

Make it Harder: Double the cardio block to 20 reps per exercise.

Make it Easier: March the jumping jacks - step one foot out at a time instead of jumping.