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 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 fast running drill that drives your knees up and trains your legs, hips, and cardio.

1. Stand tall with your feet under your hips and arms bent.
2. Run in place, driving one knee up toward hip height.
3. Pump the opposite arm as each knee rises.
4. Land softly on the balls of your feet and alternate sides quickly.
5. Keep moving for the set time, then slow down to stop.

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 bodyweight squat into an explosive jump that trains your legs, glutes, and power.

1. Stand with feet about shoulder-width apart and arms by your sides.
2. Push your hips back and bend your knees into a squat.
3. Drive through your feet and jump straight up.
4. Land softly with knees bent, then go into the next rep.

A powerful overhead press that uses your legs to help train shoulders, triceps, and core.

1. Stand tall with the weight at your shoulders and feet about hip-width apart.
2. Dip straight down a few inches with your chest up.
3. Drive through your feet and press the weight overhead.
4. Lock out with the weight over your shoulders, ribs down.
5. Lower the weight back to your shoulders with control.

A two-hand dumbbell swing that trains your hips, glutes, hamstrings, and core.

1. Stand with feet shoulder-width and hold one dumbbell with both hands.
2. Hinge at your hips and let the dumbbell swing back between your legs.
3. Drive your hips forward to swing the dumbbell up to chest height.
4. Let it fall with control and hinge again for the next rep.

A full-body bodyweight move that combines a squat, plank, push-up, and jump to train power and conditioning.

1. Stand with feet about hip-width apart and arms at your sides.
2. Squat down and place your hands on the floor.
3. Jump or step your feet back to a strong plank.
4. Lower your chest toward the floor, then press back up.
5. Jump or step your feet back in and stand tall.
6. Jump up with arms overhead, then land softly and repeat.

A jumping lunge that trains your legs and balance while you switch sides.

1. Stand in a split stance with your chest tall.
2. Lower into a lunge, then jump up.
3. Switch legs in the air and land softly.
4. Lower right into the next lunge and keep alternating.

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 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 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.