Cardio:
1-- Light to moderate effort
2-- Moderate effort
3-- Hard effort
4-- Extremely Hard effort

Strength:
1-- Able to complete rep goal with slight muscle fatigue
2-- Able to complete rep goal with moderate degree of muscle fatigue
3-- Able to complete rep goal with high degree of muscle fatigue
4-- Unable to complete rep goal

S/1 - Push-Ups:
Level 1 – On knees, hands on platform, incline position
Level 2 – On knees, hands on floor level with knees
Level 3 – On toes, hand on platform, incline position
Level 4 – On toes, hands on floor level with feet

S/2 - Tricep Dips:
Level 1 – Knees bent, both feet on floor
Level 2 – Add alternating leg lifts
Level 3 – Add single opposing arm lifts to leg lifts
Level 4 – Bring opposing hand to toe on lifts

S/3 - Squats w/ Overhead Lifts:
Level 1 - Squat w/ overhead lift (single weight)
Level 2 – Squat w/ bias lift
Level 3 – Squat w/ cross, chop & lift and leg lift
Level 4 - Increase degree of abduction with leg lift

S/4 - Alternating Rear Lunges w/ Bicep Curl & Overhead Press:
Level 1 – Rear lunge down, bicep curl, release curl, rise up. Alternate legs
Level 2 - Add two overhead presses after bicep curl
Level 3 - Add knee lift w/ first press
Level 4 – Add straight leg extension with second press

S/5, S/6 – Side-Lying Hip Lifts (right & left side):
Level 1 – Position on forearm and knee
Level 2 – Position on forearm and extended, scissored legs
Level 3 – Position on hand and extended, scissored legs
Level 4 – Add weight in top hand

S/7 – Toe Taps:
Level 1 – Knees bent, arms overhead holding single weight
Level 2 – Knees bent, arms overhead holding two weights
Level 3 - Knees 60 % angle, arms overhead w/ two weights
Level 4 – Legs straight, arms overhead w/ two weights

S/8 – Dead Lifts (on platform):
Level 1 – One toe or pressed against back of platform, two bent-arm rear flyes w/ dumbbells
Level 2 - One toe supported, two extended-arm rear flyes w/ dumbbells
Level 3 - Add two leg lifts w/ flyes
Level 4 – Hold leg lift during second flye, release as you rise to standing

S/9 – Dead Lifts w/ Rows (on platform):
Level 1 – One toe supported or pressed against back of platform, hold dumbbells to front of hips
Level 2 – Row twice
Level 3 – Add rear leg lifts to rows
Level 4 – Hold leg lift during second row

S/10 – V- Sits:
Level 1 – Hold, relax
Level 2 – Hold, arms raise up, down, relax
Level 3 – Hold, arms up, alternate leg extensions
Level 4 – Lift both legs at same time as lift arms