A full-body cardio move that trains coordination, calves, shoulders, and hips.

1. Stand tall with feet together and arms at your sides.
2. Jump your feet out as you raise your arms overhead.
3. Jump your feet back together as you lower your arms.
4. Repeat at a steady pace, landing softly each time.

A full-body walkout that trains your core, shoulders, and hamstrings.

1. Stand tall with feet hip-width apart.
2. Hinge at your hips and place your hands on the floor.
3. Walk your hands forward to a high plank.
4. Pause with your body in a straight line.
5. Walk your hands back to your feet and stand up.

A bodyweight lower-body move that trains your quads, glutes, and hips.

1. Stand with feet about shoulder-width apart and toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Push through your feet to stand back up.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A two-leg hip hinge with a kettlebell that trains your glutes, hamstrings, and back.

1. Stand with feet hip-width, kettlebell between your feet.
2. Hinge at your hips and grip the handle with both hands.
3. Brace your core, then stand tall by driving your hips forward.
4. Lower the kettlebell back to the floor with control.

A squat holding a weight at your chest. It trains your quads, glutes, and core.

1. Stand with feet about shoulder-width and hold the weight at your chest.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to squat down under control.
4. Lower until comfortable, with knees tracking over toes.
5. Drive through your feet to stand back up.

A chest press with dumbbells that trains your chest, shoulders, and triceps.

1. Lie on a bench with a dumbbell in each hand at chest level.
2. Plant your feet and brace your core.
3. Press the dumbbells up until your arms are almost straight.
4. Lower them with control until your elbows are just below the bench.
5. Repeat for your reps.

A single-arm pulling move that trains your back, shoulders, and arms.

1. Hold a dumbbell in one hand and hinge forward with your other hand supported.
2. Let the weight hang under your shoulder with your back flat.
3. Pull your elbow up and back toward your ribs.
4. Lower the weight with control until your arm is straight.
5. Finish your reps, then switch sides.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights steady and your torso upright.
5. Set the weights down with control when finished.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A controlled upper-back rotation that trains thoracic mobility and trunk control.

1. Sit or stand tall with your feet steady.
2. Cross your arms over your chest or reach them forward.
3. Rotate your chest to one side while your hips stay still.
4. Return to center, then rotate to the other side.
5. Move slowly and breathe through each turn.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.