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 fast marching or running move that raises each knee to train your legs and raise your heart rate.

1. Stand tall with feet under your hips and arms at your sides.
2. Drive one knee up toward hip height as the opposite arm swings forward.
3. Land softly on the ball of that foot.
4. Switch quickly to the other knee and keep alternating.
5. Keep a steady rhythm until the set ends.

A cardio drill where you jog in place and kick your heels toward your glutes. It warms your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Jog in place, alternating heels up toward your glutes.
3. Pump your arms naturally as your feet move quickly.
4. Land softly on the balls of your feet each time.
5. Slow down, then stand tall to finish.

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 deep lunge stretch with rotation that opens your hips, groin, and upper back.

1. Start in a high plank with hands under your shoulders.
2. Step your right foot outside your right hand.
3. Sink your hips and hold while breathing slowly.
4. Rotate your chest right and reach your right arm up.
5. Return to plank, then repeat on the left. Alternate sides.

A side-to-side cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A side-to-side jump that trains your legs, glutes, and lateral power.

1. Stand tall with knees soft and arms ready.
2. Jump sideways onto one foot, letting the other leg sweep behind you.
3. Land softly with your knee bent and chest up.
4. Push off and jump back to the other side.
5. Keep alternating sides for the set.

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 press that trains your chest, shoulders, triceps, and core.

1. Start in a high plank with hands just wider than shoulders.
2. Brace your core and keep your body in a straight line.
3. Bend your elbows and lower your chest toward the floor.
4. Press the floor away until your arms are straight again.
5. Repeat for your reps.

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 fast plank move that trains your core, shoulders, and hip flexors.

1. Start in a high plank with hands under shoulders and legs straight.
2. Brace your core and keep your body in a straight line.
3. Drive one knee toward your chest, then quickly step it back.
4. Alternate knees at a steady pace for the set.

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 kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position 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 stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one foot forward and the other knee on the floor.
2. Tuck your hips slightly and stand tall through your chest.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold and breathe slowly without bouncing.
5. Release gently, then switch sides.