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 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.

An alternating arm curl with dumbbells that trains your biceps and grip.

1. Stand tall with a dumbbell in each hand, arms at your sides.
2. Curl one dumbbell up while keeping your elbow close to your ribs.
3. Lower it with control to the start position.
4. Curl the other dumbbell and keep alternating sides.

A neutral-grip curl that trains your biceps and forearms, alternating one arm at a time.

1. Stand tall with a weight in each hand, palms facing in.
2. Brace your core and keep your elbows close to your sides.
3. Curl one weight toward your shoulder without turning your wrist.
4. Lower it with control, then curl the other arm.
5. Alternate arms until all reps are done.

A seated single-arm curl that isolates your biceps with your upper arm braced against your thigh.

1. Sit with your feet wide and hold a weight in one hand.
2. Brace that upper arm against your inner thigh.
3. Curl the weight toward your shoulder without moving your upper arm.
4. Lower the weight with control until your arm is nearly straight.
5. Finish your reps, then switch arms.

A band biceps curl that trains the front of your upper arms using elastic resistance.

1. Stand on the band with feet hip-width apart and hold an end in each hand.
2. Start with arms straight, palms forward, and elbows close to your sides.
3. Curl your hands toward your shoulders without moving your upper arms.
4. Lower with control until your arms are straight again.

An overhand curl that trains your biceps and forearms.

1. Stand tall and hold the weight with an overhand grip.
2. Keep your elbows close to your sides and palms facing down.
3. Curl the weight up toward your shoulders without swinging.
4. Lower with control until your arms are straight again.

An alternating curl that brings each weight across your body to train your biceps and forearms.

1. Stand tall with a weight in each hand, palms facing in.
2. Curl one weight across your body toward the opposite shoulder.
3. Keep your upper arm close to your side as you lift.
4. Lower the weight with control to the start.
5. Repeat on the other arm, alternating each rep.

An isometric curl hold that trains your biceps by keeping tension without moving.

1. Stand tall with a weight in each hand, palms facing up.
2. Curl until your elbows are bent about 90 degrees.
3. Hold there and breathe, with elbows close to your sides.
4. Lower the weights with control when the hold is done.

A standing arm stretch that targets your biceps and front of the shoulder, done one side at a time.

1. Stand tall beside a wall with one arm reaching back.
2. Place your palm on the wall around shoulder height.
3. Keep your arm straight and turn your chest away gently.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch sides.