@TheFo1dOut I can't do the Surrenders. Between my bad knees and my balance, I find them impossible. Even without weights. Even using a chair for balance. I've tried more than once to make them work for me and I finally gave up. Maybe a year from now I'll try again. But for now I'm content modifying what Kat does.

Modifying Surrenders I do a back lunge/forward lunge on the same leg. I move at exactly the pace they do while doing The Surrenders. This works the same group of muscles although not quite as intensely.

@Katiebear_81 Well, I would first suggest Kegel exercises. I used to do them during my commute to work while listening to the radio. Sometimes I would squeeze to the rhythm of the music. Other times I'd try to hold hold hold the squeeze while at a red light. It really depended on my mood. It definitely helped me with the usual woman issues and, unlike my friends who are my age, I can laugh and sneeze without fear. But it doesn't happen overnight. It's like any other exercise. You have to keep doing it and it will get stronger.

As for modifying the jumping jacks and skiing one, I just step them out but I know what you mean. It doesn't "feel" like much. Here's where focus can really help. First of all, use your arms vigorously. Believe it or not, you can really work up a sweat just moving your arms. Don't believe me? I did an online bootcamp once and one of the exercises was called the Mr Miyagi, after the character in The Karate Kid movies. You know where he rubs his hands vigorously together to warm the palms? Doesn't seem like much, does it? Well, set a timer right now for 1 minute and do that, just rub your palms together for 1 minute. As Autumn says, you can do anything for 60 seconds.

Now, if you did that you are probably hating me because ouch ouch ouch your arms and shoulders and even abs were all working hard.

See? You can literally make stepping out a jumping jack or the cross country skiers a vigorous and rigorous exercise by really getting your arms involved. And focus on the muscles that are being targeted in the particular exercise.

Jumping Jacks: calves, hip abductors, shoulder abductors, core
Cross Country Skiers: calves, quads, hamstrings, core, shoulders, biceps, triceps

Ss you step out these exercises, think about the muscles and try to isolate and isometrically squeeze them. Frankly, there are so many muscles being used, I'm not sure I could focus on all of them but I could on a few. So, for instance, with the Jumping Jacks, I might really focus on my abductors, both hip and shoulders, as I'm keeping things low impact. To engage the calves, try pointing the toe as you step out and again as you step in, alternating sides. Believe me, it may not seem like much but all movement adds up over time.

Obviously the same goes for the Cross Country Skiers--focus on a muscle or two and really strive to "hit" that muscle. You'll know you're doing it because the muscle will inevitably start to feel fatigued. If you step back far and deeply enough, you won't even have to think about working your lower body because all of that will already be working. Focus on the arms, moving them vigorously and strive to keep your heart rate up up up. After all, that's the purpose of the cardio workouts.

@jpkrueger I'm going to agree with the consensus. I always assume I'm not only the oldest but significantly so. I still win by 3 years. Whew!

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