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

1. Stand tall with feet hip-width apart and hands behind your head or on your hips.
2. Soften your knees and brace your core.
3. Push your hips back as your torso tips forward.
4. Lower until you feel a stretch in your hamstrings.
5. Drive your hips forward to stand tall again.

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 loaded carry with a sandbag held at your chest. It trains your core, upper back, grip, and posture.

1. Stand tall with the sandbag held tight against your chest.
2. Brace your core and keep your ribs down.
3. Walk forward with short, controlled steps.
4. Keep the bag close and your shoulders level.
5. Stop at the target distance, then set the bag down with control.

A powerful overhead press that uses your legs to help train shoulders, triceps, and core.

1. Stand tall with the weight at your shoulders and feet about hip-width apart.
2. Dip straight down a few inches with your chest up.
3. Drive through your feet and press the weight overhead.
4. Lock out with the weight over your shoulders, ribs down.
5. Lower the weight back to your shoulders with control.

A weighted hip hinge that trains your glutes, hamstrings, back, and grip.

1. Stand with the bar over midfoot, feet hip-width apart.
2. Hinge down and grip the bar just outside your legs.
3. Brace your core, keep your chest up, and push the floor away.
4. Stand tall with the bar close to your body.
5. Hinge at your hips and lower the bar back to the floor.

A bent-over pulling move that trains your upper back, lats, and arms.

1. Stand with feet hip-width and hold the weights in front of your thighs.
2. Hinge at your hips and keep your back long, with arms hanging down.
3. Pull the weights toward your ribs, squeezing your shoulder blades back.
4. Lower the weights with control until your arms are straight.

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.