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 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 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 bodyweight upper-body pull that trains your back, shoulders, and arms.

1. Grip the bar with hands just wider than shoulder width.
2. Hang with arms straight and brace your body.
3. Pull your chest toward the bar by driving elbows down.
4. Pause briefly at the top with chin over the bar.
5. Lower with control until your arms are straight again.

A bodyweight press that trains your chest, shoulders, triceps, and core.

1. Start in a high plank with hands just wider than shoulders.
2. Brace your core and keep your body in a straight line.
3. Bend your elbows and lower your chest toward the floor.
4. Press the floor away until your arms are straight again.
5. Repeat for your reps.

A bodyweight lower-body move that trains your quads, glutes, and hips.

1. Stand with feet about shoulder-width apart and toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Push through your feet to stand back up.

A core hold that trains your abs and hip flexors while keeping your lower back pressed down.

1. Lie on your back and press your lower back into the floor.
2. Lift your shoulders and legs off the floor.
3. Hold the shape and breathe steadily.
4. Lower with control when your time is up.

A backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

A push-up variation with hips high that trains your shoulders, triceps, and core.

1. Start in a pike position with hands on the floor and hips high.
2. Keep your legs mostly straight and look back toward your feet.
3. Bend your elbows and lower your head toward the floor.
4. Press through your hands to return to the pike position.

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 fast plank move that trains your core, shoulders, and hip flexors.

1. Start in a high plank with hands under shoulders and legs straight.
2. Brace your core and keep your body in a straight line.
3. Drive one knee toward your chest, then quickly step it back.
4. Alternate knees at a steady pace for the set.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

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 kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one foot forward and the other knee on the floor.
2. Tuck your hips slightly and stand tall through your chest.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold and breathe slowly without bouncing.
5. Release gently, then switch sides.

A doorway hold that stretches your chest and front shoulders.

1. Stand in a doorway with forearms on the frame at shoulder height.
2. Step one foot forward until you feel a gentle chest stretch.
3. Hold the position and breathe slowly.
4. Step back to release the stretch.