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 push-up against a wall that trains your chest, shoulders, and triceps.

1. Stand facing a wall and place your hands at chest height.
2. Step your feet back so your body forms a straight line.
3. Bend your elbows and lower your chest toward the wall.
4. Press the wall away to return to the start.
5. Repeat for your planned reps.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A bent-over pulling move that trains your upper back, lats, and arms.

1. Hold a dumbbell in each hand and hinge at your hips.
2. Let your arms hang under your shoulders with palms facing in.
3. Pull both elbows up toward your ribs.
4. Pause briefly, then lower the dumbbells with control.

A standing or seated press that trains your shoulders and triceps with dumbbells.

1. Hold dumbbells at shoulder height, palms facing forward or in.
2. Brace your core and keep your ribs down.
3. Press both dumbbells overhead until your arms are straight.
4. Lower the dumbbells with control back to your shoulders.

A standing calf raise that trains your calves using bodyweight or added load.

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights steady and your torso upright.
5. Set the weights down with control when finished.

A one-leg balance hold that trains stability in your foot, ankle, and hip.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady and breathe, keeping your body tall.
4. Lower your foot with control when the hold is done.
5. Finish your hold, 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 standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.