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 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 gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A standing pull that trains your back, shoulders, and arms.

1. Stand tall and hold the band at chest height.
2. Brace your core and pull your elbows back.
3. Squeeze your shoulder blades together.
4. Slowly return with control and repeat.

A band pull to your face that trains your upper back, rear shoulders, and shoulder control.

1. Anchor the band at face height and hold one end in each hand.
2. Step back with arms straight and palms facing down or in.
3. Pull the band toward your face, leading with your elbows.
4. Squeeze your shoulder blades, then slowly extend your arms.
5. Repeat for all reps with steady control.

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.

An anti-rotation core hold that trains your abs and obliques to resist twisting.

1. Stand sideways to an anchor with the handle at chest height.
2. Hold it at your chest with both hands and step out to create tension.
3. Brace your core and press your hands straight forward.
4. Hold the position and breathe slowly without letting your torso turn.
5. Bring your hands back to your chest with control.

A staggered-stance squat that trains your quads, glutes, and balance one leg at a time.

1. Stand in a long split stance with your front foot flat.
2. Keep your chest tall and bend both knees to lower down.
3. Lower until your front thigh is near parallel, if comfortable.
4. Press through your front foot to stand back up.
5. Finish your reps, then switch legs.

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 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 floor stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.