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 dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

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 fast punching drill that raises your heart rate and trains shoulders, arms, and footwork.

1. Stand tall with fists by your chin and knees soft.
2. Punch straight out with one hand as the other stays up.
3. Pull the punch back fast and rotate your hips lightly.
4. Alternate hands and keep moving until the set ends.

A straight forward kick that trains your legs, hips, and core while challenging balance.

1. Stand tall with your feet hip-width apart and guard up.
2. Shift weight onto one foot and lift the other knee in front of you.
3. Extend your foot forward in a controlled kick.
4. Pull the knee back, then place your foot down with control.
5. Finish your reps, then switch legs.

A rotating kick that trains your hips, legs, and core while building balance and control.

1. Stand side-on with your guard up and weight on your support foot.
2. Lift your kicking knee and turn your support foot outward.
3. Snap your shin or foot across toward the target.
4. Recoil the leg, then set it down with control.
5. Finish your reps, then switch legs.

A standing knee drive that trains your core, hips, and balance while raising your heart rate.

1. Stand tall with your feet hip-width apart and fists up.
2. Shift weight to one foot and drive the other knee up toward your chest.
3. Pull your elbows down slightly as the knee rises.
4. Step the foot back down with control.
5. Alternate knees each rep for the whole set.

A fast punching drill that raises your heart rate and trains shoulders, arms, and footwork.

1. Stand tall with fists by your chin and knees soft.
2. Punch straight out with one hand as the other stays up.
3. Pull the punch back fast and rotate your hips lightly.
4. Alternate hands and keep moving until the set ends.

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 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 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 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 prone back extension stretch that opens the front of your body and gently works spinal extension.

1. Lie face down with your legs long and hands under your shoulders.
2. Press the tops of your feet and hips into the floor.
3. Lift your chest by pressing lightly through your hands.
4. Keep your shoulders down and your gaze slightly forward.
5. Hold the stretch and breathe slowly, then lower with control.

A seated hamstring stretch that also eases your lower back and hips.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and reach your arms toward your toes.
3. Fold forward from your hips until you feel a gentle stretch.
4. Hold the position and breathe slowly.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.