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 dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

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 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 single-leg squat variation that trains your quads, glutes, and balance.

1. Stand on one leg and bend your other knee behind you.
2. Reach your free foot back, or hold it if you can.
3. Bend your standing knee and lower your back knee toward the floor.
4. Press through your standing foot to rise back up.
5. Finish your reps, then switch legs.

A floor hip lift that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms 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 all reps.

A ground-to-standing move that trains hips, core, and coordination on one side at a time.

1. Sit with one hand behind you, same-side leg long, and the other foot planted.
2. Press into your hand and planted foot to lift your hips.
3. Sweep the long leg back under you and place that foot behind.
4. Stand tall into a staggered stance, then return to the start.
5. Finish your reps, then switch sides.

A floor move from a bear position that trains your core, shoulders, and hip rotation.

1. Start on hands and toes with knees bent and hovering above the floor.
2. Lift one hand and rotate your hips toward that side.
3. Thread the opposite leg through and extend it without sitting down.
4. Return to the bear position, then alternate sides each rep.

A fast full-body move that drops to a plank and returns to standing, training cardio, legs, core, and shoulders.

1. Stand tall with feet about hip-width apart.
2. Bend your knees and place your hands on the floor.
3. Jump both feet back to a strong plank.
4. Quickly jump your feet back outside your hands.
5. Stand up and repeat for your reps.

A crawling core move that trains your shoulders, abs, and hips while challenging coordination.

1. Start on hands and knees with hands under shoulders and knees under hips.
2. Lift your knees a few inches off the floor.
3. Move your opposite hand and foot forward together.
4. Alternate sides as you crawl, taking small controlled steps.
5. Keep going for the set time or distance.

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 lying spinal twist that stretches your trunk and hips while you hold and breathe.

1. Lie on your back with arms out and knees bent.
2. Draw one knee toward your chest.
3. Guide that knee across your body toward the floor.
4. Keep both shoulders heavy and hold while breathing slowly.
5. Return to center, then switch sides.