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 simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms 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 lower-body move that trains your quads, glutes, and core as you sit down and stand up.

1. Stand with feet about shoulder-width apart, toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Lower until comfortable, keeping heels on the floor.
5. Drive through your feet to stand back up.

A powerful jump where you drive both knees up toward your chest. It trains explosive legs and cardio.

1. Stand tall with feet hip-width apart and arms at your sides.
2. Dip into a shallow squat and swing your arms back.
3. Jump straight up and pull both knees toward your chest.
4. Land softly on both feet with knees bent.
5. Reset your stance before the next rep.

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

1. Stand on one foot with a slight bend in your knee.
2. Push sideways and land softly on the other foot.
3. Stick the landing, then bound back to the first side.
4. Keep alternating sides for your reps.

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 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 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 core hold on your back that trains bracing and body tension.

1. Lie on your back with arms overhead and legs straight.
2. Press your lower back into the floor and brace your core.
3. Lift your shoulders, arms, and legs slightly off the floor.
4. Hold the shape and breathe with control.
5. Lower to the floor when the hold is done.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A forward step lunge that trains your legs and glutes, one side at a time.

1. Stand tall with your feet hip-width apart.
2. Step one foot forward and plant it flat.
3. Bend both knees until your back knee moves toward the floor.
4. Push through your front foot to return to standing.
5. Finish your reps, then switch legs.

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 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 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 seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

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.