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 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 core hold that trains your abs, shoulders, and glutes while keeping your body in a straight line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight plank.
3. Brace your abs and squeeze your glutes.
4. Hold for the set time while breathing steadily.
5. Lower your knees to the floor to finish.

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 loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights steady and your torso upright.
5. Set the weights down with control when finished.

A single-leg climb onto a step that trains your quads, glutes, and balance.

1. Stand facing a sturdy step with one foot fully on top.
2. Lean slightly forward and drive through the front foot to stand up.
3. Bring your back foot onto the step with control.
4. Step back down with the same back foot, then lower the front foot.
5. Finish your reps, then switch legs.

A squat into an overhead press that trains your legs, shoulders, and core.

1. Stand with feet shoulder-width and hold dumbbells at your shoulders.
2. Brace your core and squat down with your chest up.
3. Drive through your feet and stand up hard.
4. Use that drive to press the dumbbells overhead.
5. Lower the dumbbells to your shoulders and repeat.

A dumbbell hip hinge that trains your hamstrings, glutes, and back position control.

1. Stand tall with a dumbbell in each hand, arms in front of your thighs.
2. Soften your knees and brace your core.
3. Push your hips back and lower the dumbbells along your legs.
4. Stop when you feel a strong hamstring stretch or your back starts to round.
5. Drive your hips forward and stand tall again.

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 keeping your body in a straight line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight plank.
3. Brace your abs and squeeze your glutes.
4. Hold for the set time while breathing steadily.
5. Lower your knees to the floor to finish.

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.