A light bouncing cardio move that trains rhythm, calves, and coordination.

1. Stand tall with the rope behind your heels and handles at your sides.
2. Turn the rope with small wrist circles.
3. Hop lightly as the rope passes under your feet.
4. Land softly on the balls of your feet and keep a steady rhythm.
5. Stop the rope and step out when your set is done.

A bodyweight squat that trains your quads, glutes, and core.

1. Stand with feet about shoulder-width apart.
2. Brace your core and push your hips back.
3. Bend your knees and lower until thighs are near parallel.
4. Drive through your whole foot to stand tall.

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 small pull-up prep that trains shoulder blade control and upper back strength from a dead hang.

1. Hang from a bar with hands overhand and arms straight.
2. Brace your body and let your shoulders rise toward your ears.
3. Pull your shoulder blades down to lift your chest slightly.
4. Keep your elbows straight as you pause at the top.
5. Lower under control back to the hang and repeat.

A hip hinge that trains your glutes, hamstrings, back, and grip.

1. Stand with feet hip-width and the weight over your midfoot.
2. Hinge at your hips and grip the weight with a flat back.
3. Push the floor away and stand tall, keeping the weight close.
4. Hinge back and lower the weight under control to the floor.

A squat-to-throw move that trains your legs, core, shoulders, and timing.

1. Stand facing a wall, holding the ball at chest height.
2. Squat down with your chest up and feet flat.
3. Drive up hard and throw the ball to the wall target.
4. Catch the ball at chest height and sink into the next squat.

A full-body bodyweight move that combines a squat, plank, push-up, and jump to train power and conditioning.

1. Stand with feet about hip-width apart and arms at your sides.
2. Squat down and place your hands on the floor.
3. Jump or step your feet back to a strong plank.
4. Lower your chest toward the floor, then press back up.
5. Jump or step your feet back in and stand tall.
6. Jump up with arms overhead, then land softly and repeat.

A bodyweight upper-body pull that trains your back, shoulders, and arms.

1. Grip the bar with hands just wider than shoulder width.
2. Hang with arms straight and brace your body.
3. Pull your chest toward the bar by driving elbows down.
4. Pause briefly at the top with chin over the bar.
5. Lower with control until your arms are straight again.

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.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A kneeling hip flexor and quad stretch using a couch or wall. It opens the front of one hip and thigh.

1. Place one knee near a couch or wall with that shin up behind you.
2. Step your other foot forward into a half-kneeling position.
3. Lift your chest and gently tuck your pelvis under.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.