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 gentle wrist mobility drill that moves both wrists through circles to warm your forearms and hands.

1. Stand or sit tall with your arms relaxed and elbows bent.
2. Make slow circles with both wrists in one direction.
3. Keep the movement smooth and controlled.
4. Reverse direction and circle both wrists the other way.

A standing arm circle drill that warms up your shoulders and upper back.

1. Stand tall with your arms out to the sides at shoulder height.
2. Make small, smooth circles with both arms.
3. Keep your chest tall and your ribs down as you move.
4. Reverse direction if needed, then lower your arms.

A straight-arm push-up variation that trains shoulder blade control and upper back stability.

1. Start in a high plank with hands under shoulders and arms straight.
2. Let your chest sink slightly as your shoulder blades move together.
3. Push the floor away to spread your shoulder blades apart.
4. Keep your body in one straight line as you repeat.

A two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.

A sideways climbing move that trains grip, shoulders, and core while you move from hold to hold.

1. Start on a wall with both hands and feet on holds.
2. Move one hand or foot to the next hold sideways.
3. Keep moving left and right in a smooth flow.
4. Stay controlled and keep your hips close to the wall.

A near-max bouldering try that trains power, coordination, and problem solving on hard moves.

1. Choose a hard move or short sequence and study the holds.
2. Set pads and clear the landing before you start.
3. Pull on with control, then commit to one strong attempt.
4. Try the move with full effort while keeping your feet active.
5. Drop or downclimb safely, rest, then repeat if planned.

A controlled bouldering climb that trains grip, pulling strength, footwork, and body control.

1. Start on the wall with both hands and feet set on easy holds.
2. Look ahead and plan your next hand and foot moves.
3. Push through your legs and move one hand or foot at a time.
4. Keep your hips close to the wall as you climb.
5. Climb down with control or drop only from a safe height.