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 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 wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

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 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 lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.

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 narrow heel-to-toe balance hold that trains steady posture and control.

1. Stand tall near support if needed.
2. Place one foot directly in front of the other, heel to toe.
3. Keep your weight even and eyes forward.
4. Hold the stance and breathe slowly.

A one-leg balance hold that trains foot, ankle, hip, and core control.

1. Stand tall with your feet hip-width apart.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady and breathe slowly.
4. Lower your foot with control.
5. Finish your hold, then switch legs.

A side-to-side stepping move that warms up your hips, glutes, and legs.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Step one foot out to the side, then follow with the other foot.
3. Step back the other way and keep alternating sides.
4. Stay light on your feet and keep a steady rhythm.

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 small neck position hold that trains the front of your neck and helps control head position.

1. Sit or stand tall with your eyes looking straight ahead.
2. Gently slide your chin straight back, like making a double chin.
3. Keep your head level and your jaw relaxed.
4. Hold the tuck and breathe slowly.
5. Release to neutral, then repeat for the set.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A standing calf stretch for one leg that targets the back of your lower leg.

1. Stand facing a wall and place both hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, step in, then switch legs.