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 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 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 push-up with hands close together that trains your chest, shoulders, and triceps.

1. Start in a high plank with hands under your chest, close but comfortable.
2. Brace your core and keep your body in a straight line.
3. Bend your elbows back and lower your chest toward your hands.
4. Press the floor away to return to the start.
5. Repeat for your reps.

An overhead arm extension with a dumbbell that trains your triceps.

1. Stand tall and hold one dumbbell with both hands overhead.
2. Keep your elbows close to your head and ribs down.
3. Bend your elbows to lower the dumbbell behind your head.
4. Extend your elbows to press the dumbbell back overhead.
5. Repeat for your reps with steady control.

A bodyweight dip using a bench that trains your triceps, shoulders, and chest.

1. Sit on the bench edge with hands beside your hips and feet on the floor.
2. Slide your hips off the bench, keeping your chest lifted.
3. Bend your elbows to lower your hips straight down.
4. Press through your hands to straighten your arms and lift back up.

A single-arm dumbbell move that trains your triceps by extending your elbow behind you.

1. Hold a dumbbell in one hand and hinge forward with a flat back.
2. Brace your free hand on your thigh or a bench for support.
3. Keep your upper arm close to your side with your elbow bent.
4. Extend your elbow until your arm is straight behind you.
5. Bend your elbow with control to return.
6. Finish your reps, then switch arms.

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.

An overhead arm stretch that targets your triceps and the back of your upper arm.

1. Stand tall and reach one arm overhead.
2. Bend your elbow and let your hand move down your upper back.
3. Use your other hand to gently guide the elbow back.
4. Hold the stretch and breathe slowly.
5. Release gently, then switch arms.

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.