A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A simple shoulder mobility move that warms up your upper back, neck, and shoulders.

1. Stand tall with your arms relaxed at your sides.
2. Lift both shoulders up toward your ears.
3. Roll them back and down in a smooth circle.
4. Repeat for reps, then reverse the direction if needed.

A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A slow breathing drill that trains control and helps you focus on a steady exhale.

1. Sit or stand tall with your shoulders relaxed.
2. Inhale gently through your nose for 2 counts.
3. Purse your lips like you are blowing through a straw.
4. Exhale slowly through your lips for 4 counts.
5. Repeat for the set time, keeping each breath smooth.

A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A slow breathing drill that trains control and helps you focus on a steady exhale.

1. Sit or stand tall with your shoulders relaxed.
2. Inhale gently through your nose for 2 counts.
3. Purse your lips like you are blowing through a straw.
4. Exhale slowly through your lips for 4 counts.
5. Repeat for the set time, keeping each breath smooth.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A standing push-up against a wall that trains your chest, shoulders, and triceps.

1. Stand facing a wall and place your hands at chest height.
2. Step your feet back so your body forms a straight line.
3. Bend your elbows and lower your chest toward the wall.
4. Press the wall away to return to the start.
5. Repeat for your planned reps.

A standing calf raise that trains your calves using bodyweight or added load.

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.

A standing leg raise to the side that trains your outer hips and balance.

1. Stand tall with one hand on a wall or chair for balance.
2. Shift your weight onto one leg and brace your core.
3. Lift the other leg out to the side without leaning your torso.
4. Lower the leg with control to the start position.
5. Finish your reps, then switch legs.

A standing fold that stretches your hamstrings, calves, and back while you hold the position.

1. Stand with feet hip-width apart and knees soft.
2. Hinge at your hips and fold your torso toward your legs.
3. Let your head and arms hang, or rest hands on your legs.
4. Hold the fold and breathe slowly.
5. To come up, bend your knees and roll up with control.

A held upper-back extension that trains thoracic mobility and postural control.

1. Sit or kneel tall with your hands behind your head.
2. Brace lightly and lift your chest without flaring your ribs.
3. Gently extend through your upper back and hold.
4. Breathe slowly, then return to tall posture.