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 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 standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.

A squat with an explosive jump that trains your legs, glutes, and power.

1. Stand with feet about shoulder-width apart.
2. Lower into a squat with your chest up.
3. Drive through your feet and jump straight up.
4. Land softly with knees bent, then go into the next rep.

A squat with an explosive jump that trains your legs, glutes, and power.

1. Stand with feet about shoulder-width apart.
2. Lower into a squat with your chest up.
3. Drive through your feet and jump straight up.
4. Land softly with knees bent, then go into the next rep.

A two-hand kettlebell swing that trains your glutes, hamstrings, hips, and core.

1. Stand with feet hip-width and the kettlebell on the floor in front of you.
2. Hinge at your hips, grip the handle, and hike it back between your legs.
3. Snap your hips forward and let the kettlebell swing to chest height.
4. Let it fall, hinge again, and keep the swings smooth.
5. To finish, guide it back to the floor in front of you.

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 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 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 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-to-side squat that trains your legs, hips, and groin mobility.

1. Stand wide with toes slightly turned out.
2. Shift your weight to one side and bend that knee.
3. Keep the other leg straight with its heel down if you can.
4. Push through the bent leg to return to center.
5. Repeat to the other side, alternating each rep.

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 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.