A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A low-impact side-to-side step that warms up your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Step to one side with your right foot.
3. Tap your left foot next to it, then step back the other way.
4. Tap your right foot in and keep alternating side to side.

A side-to-side footwork drill that trains coordination, agility, and rhythm.

1. Stand tall with soft knees and arms relaxed.
2. Step right, then cross your left foot behind your right.
3. Step right again, then cross your left foot in front.
4. Keep the pattern moving sideways with quick, light steps.
5. Reverse direction and repeat, alternating sides through the set.

A standing march that lifts each knee in turn to train your hips, core, and balance.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee toward hip height while keeping your chest up.
3. Lower that foot with control, then lift the other knee.
4. Keep alternating sides for the set.

A side-to-side stepping move that warms up your hips, glutes, and legs.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Step one foot out to the side, then follow with the other foot.
3. Step back the other way and keep alternating sides.
4. Stay light on your feet and keep a steady rhythm.

A low-impact side-to-side step that warms up your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Step to one side with your right foot.
3. Tap your left foot next to it, then step back the other way.
4. Tap your right foot in and keep alternating side to side.

A side-to-side footwork drill that trains coordination, agility, and rhythm.

1. Stand tall with soft knees and arms relaxed.
2. Step right, then cross your left foot behind your right.
3. Step right again, then cross your left foot in front.
4. Keep the pattern moving sideways with quick, light steps.
5. Reverse direction and repeat, alternating sides through the set.

A standing march that lifts each knee in turn to train your hips, core, and balance.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee toward hip height while keeping your chest up.
3. Lower that foot with control, then lift the other knee.
4. Keep alternating sides for the set.

A leg curl that trains your hamstrings by bending both knees against resistance.

1. Lie face down with both legs straight and the pad just above your heels.
2. Grip the handles and brace your core.
3. Curl both heels toward your glutes without lifting your hips.
4. Pause briefly, then lower with control to straight legs.

A side-to-side stepping move that warms up your hips, glutes, and legs.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Step one foot out to the side, then follow with the other foot.
3. Step back the other way and keep alternating sides.
4. Stay light on your feet and keep a steady rhythm.

A side-to-side footwork drill that trains coordination, agility, and rhythm.

1. Stand tall with soft knees and arms relaxed.
2. Step right, then cross your left foot behind your right.
3. Step right again, then cross your left foot in front.
4. Keep the pattern moving sideways with quick, light steps.
5. Reverse direction and repeat, alternating sides through the set.

A standing march that lifts each knee in turn to train your hips, core, and balance.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee toward hip height while keeping your chest up.
3. Lower that foot with control, then lift the other knee.
4. Keep alternating sides for the set.

A side-to-side stepping move that warms up your hips, glutes, and legs.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Step one foot out to the side, then follow with the other foot.
3. Step back the other way and keep alternating sides.
4. Stay light on your feet and keep a steady rhythm.

A leg curl that trains your hamstrings by bending both knees against resistance.

1. Lie face down with both legs straight and the pad just above your heels.
2. Grip the handles and brace your core.
3. Curl both heels toward your glutes without lifting your hips.
4. Pause briefly, then lower with control to straight legs.

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 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 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 standing mobility move that rolls your spine, ribs, and hips to warm up your core and back.

1. Stand tall with feet hip-width and knees soft.
2. Tuck your chin and round your upper back forward.
3. Let the roll travel through your ribs, waist, and hips.
4. Reverse the wave to stack hips, ribs, chest, and head.
5. Repeat smoothly for the set.

A low-impact side-to-side step that warms up your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Step to one side with your right foot.
3. Tap your left foot next to it, then step back the other way.
4. Tap your right foot in and keep alternating side to side.

A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A standing hamstring stretch that uses a hip hinge to stretch the back of your thigh.

1. Stand tall and step one foot forward with your heel down and toes up.
2. Bend your back knee slightly and hinge at your hips.
3. Keep your back long as you lower your chest toward your thigh.
4. Hold the stretch and breathe slowly.
5. Release, then switch legs.

A static chest opener that stretches your chest and front shoulders.

1. Stand tall and clasp your hands behind your back.
2. Straighten your arms and gently lift your hands.
3. Open your chest until you feel a comfortable stretch.
4. Hold and breathe slowly, then release with control.

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.