Five seconds to and from target, (a 10 second sustained movement).
Take a 3 minute break between sets (each checkbox)
*Leg Raises x2 left & right
*Lunge-Squats x2 goofy stance & regular
*Arm Swirls x2 forward & backward (in the absence of a two-way function, make one complete circle every 5 seconds, then switch direction halfway through the set.)