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 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 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 side lunge that trains your quads, glutes, and inner thighs while challenging control.

1. Stand tall with feet hip-width apart and toes forward.
2. Step one foot out to the side, keeping both feet flat.
3. Bend the stepping knee and send your hips back.
4. Push through the bent leg to return to standing.
5. Finish your reps, then switch sides.

A band pulling exercise that trains your upper back, shoulders, and arms.

1. Anchor the band at chest height and hold one end in each hand.
2. Step back until the band is tight, with arms straight.
3. Pull your elbows back and squeeze your shoulder blades.
4. Pause briefly, then straighten your arms with control.
5. Repeat for all reps.

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 two-foot jump onto a box that trains explosive leg power and landing control.

1. Stand facing the box with feet hip-width apart.
2. Dip your hips and swing your arms back.
3. Jump with both feet and land softly on the box.
4. Stand tall on the box, then step down with control.
5. Repeat for reps.

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.

An isometric squat hold against a wall that trains your quads, glutes, and endurance.

1. Stand with your back against a wall and feet hip-width apart.
2. Walk your feet forward and slide down until your thighs are near parallel.
3. Keep your back on the wall and knees over your ankles.
4. Hold the position and breathe steadily.
5. Stand up by pressing through your feet when finished.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

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.

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 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.