A light bouncing cardio move that trains rhythm, calves, and coordination.

1. Stand tall with the rope behind your heels and handles at your sides.
2. Turn the rope with small wrist circles.
3. Hop lightly as the rope passes under your feet.
4. Land softly on the balls of your feet and keep a steady rhythm.
5. Stop the rope and step out when your set is done.

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 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 side-to-side cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A band shoulder rotation that trains the small muscles around your shoulder.

1. Stand sideways to the anchor and hold the band in your outside hand.
2. Bend your elbow 90 degrees and keep it tucked by your side.
3. Rotate your forearm out away from your body.
4. Slowly return to the start with control.
5. Finish your reps, then switch sides.

A band upper-back move that trains your rear shoulders and shoulder blade control.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and light tension in the band.
3. Pull the band apart until your hands move out to your sides.
4. Squeeze your shoulder blades, then return with control.

A powerful rotational throw that trains your core, hips, and shoulders.

1. Stand side-on to a sturdy wall, holding the ball at your outside hip.
2. Load by rotating your chest and hips away from the wall.
3. Drive through your feet, rotate toward the wall, and throw the ball.
4. Catch the rebound or pick up the ball and reset with control.
5. Finish your reps, then turn around and throw from the other side.

A full-body power move that trains your core, shoulders, hips, and legs with a forceful slam.

1. Stand with feet shoulder-width apart and hold the ball at your chest.
2. Brace your core and lift the ball overhead with straight arms.
3. Drive your hips back and slam the ball to the floor in front of you.
4. Catch or pick up the ball with a flat back and reset for the next rep.

A fast run that trains your legs, hips, and cardio power.

1. Stand tall with feet hip-width and eyes forward.
2. Lean slightly from your ankles and drive one knee up.
3. Push the ground back hard and swing your arms cheek to hip.
4. Run fast with quick, powerful steps for the set distance or time.
5. Slow down gradually after the sprint.

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 side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A side-lying shoulder stretch that targets the back of your shoulder and rotation range.

1. Lie on one side with your lower arm in front, elbow bent 90 degrees.
2. Keep your shoulder down and your upper arm resting on the floor.
3. Use your top hand to gently guide your lower forearm toward the floor.
4. Hold the stretch and breathe slowly.
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.