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 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 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 backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

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 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 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 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 core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

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 stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

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 standing stretch that opens your chest and shoulders with a steady hold.

1. Stand tall with your feet hip-width apart.
2. Clasp your hands behind your back or hold a towel.
3. Gently straighten your arms and lift your chest.
4. Hold the stretch and breathe slowly.
5. Release your hands and relax your shoulders.