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 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.

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 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 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 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 plank variation where you tap each shoulder in turn to train your core, shoulders, and balance.

1. Start in a high plank with hands under shoulders and feet set wide.
2. Brace your core and keep your body in a straight line.
3. Lift one hand and tap the opposite shoulder.
4. Place it back down, then alternate sides each rep.

A lunge with a torso turn that trains your legs, glutes, core, and control in rotation.

1. Stand tall with feet hip-width apart and hands at your chest.
2. Step one foot forward and lower into a lunge.
3. Rotate your torso toward your front leg with control.
4. Turn back to center, then push through your front foot to stand.
5. Alternate sides with each rep.

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 fast run on the spot that raises your heart rate and trains quick feet, legs, and arm drive.

1. Stand tall with feet under hips and elbows bent.
2. Drive one knee up as the opposite arm swings forward.
3. Switch sides quickly, landing on the balls of your feet.
4. Keep alternating at a sprint pace for time.
5. Slow to a walk in place to finish.

A fast run on the spot that raises your heart rate and trains quick feet, legs, and arm drive.

1. Stand tall with feet under hips and elbows bent.
2. Drive one knee up as the opposite arm swings forward.
3. Switch sides quickly, landing on the balls of your feet.
4. Keep alternating at a sprint pace for time.
5. Slow to a walk in place to finish.

A fast run on the spot that raises your heart rate and trains quick feet, legs, and arm drive.

1. Stand tall with feet under hips and elbows bent.
2. Drive one knee up as the opposite arm swings forward.
3. Switch sides quickly, landing on the balls of your feet.
4. Keep alternating at a sprint pace for time.
5. Slow to a walk in place to finish.

A fast run on the spot that raises your heart rate and trains quick feet, legs, and arm drive.

1. Stand tall with feet under hips and elbows bent.
2. Drive one knee up as the opposite arm swings forward.
3. Switch sides quickly, landing on the balls of your feet.
4. Keep alternating at a sprint pace for time.
5. Slow to a walk in place 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 held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

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.