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 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 side-to-side cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A quick hop into an athletic stance that trains foot speed, timing, and lower-body control.

1. Stand tall with feet hip-width apart and knees soft.
2. Make a small hop straight up off both feet.
3. Land on both feet slightly wider, with knees bent.
4. Push through the floor and repeat for your reps.

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 cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A side-to-side hop that trains your legs, glutes, and balance with quick lateral movement.

1. Stand tall with your feet hip-width apart and knees soft.
2. Hop sideways onto your right foot, letting your left leg sweep behind you.
3. Land softly with your knee bent and hips back.
4. Push off and hop to the left foot, sweeping your right leg behind.
5. Keep alternating sides for your reps.

A quick hop into an athletic stance that trains foot speed, timing, and lower-body control.

1. Stand tall with feet hip-width apart and knees soft.
2. Make a small hop straight up off both feet.
3. Land on both feet slightly wider, with knees bent.
4. Push through the floor and 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 side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

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 dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

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.