Send Help is a jumping cardio workout that files its distress signal in the title and then proceeds anyway. Hops on the spot, jumping jacks, side-to-side hops and closing squat jacks - seventy airborne reps per set, arranged so that by the time help could plausibly arrive, the set is already over.

The structure escalates through the vocabulary of small jumps. Hops on the spot open with the gentlest version - straight up, both feet, elastic and springy - training the ankles and calves to absorb and return force. Jumping jacks widen the pattern, adding arms and lateral leg travel. Side-to-side hops then shift the whole operation laterally, the direction that turns simple bouncing into agility work, before the second jack block and a final flourish: squat jacks, which land wide and sink into a squat between jumps, adding a strength tax to every landing right when the calves thought the message had been received. Seventy landings per set is the real workload here - the jumps are free, the landings are where the conditioning lives.

Stay on the balls of your feet for every variation, landing soft with a give in the knees - the quieter the landing, the better the technique. Keep the side-to-side hops genuinely lateral, covering real distance in each direction. In the squat jacks, sink to an honest squat depth between jumps rather than a suggestion of one.

Help is not coming. Fortunately, after seventy reps per set, you will no longer need it.

Make it Harder: Speed everything up and deepen the squat jacks.

Make it Easier: Step the jacks and swap the hops for calf raises.