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 fast punching drill that raises your heart rate and trains shoulders, arms, and coordination.

1. Stand tall with feet staggered and fists up by your chin.
2. Brace your core and keep your knees soft.
3. Punch one arm forward, then bring it back to guard.
4. Alternate punches at a steady pace for the set.
5. Stay light on your feet and breathe as you move.

A basic boxing combo that trains your shoulders, arms, core, and coordination.

1. Stand in a staggered stance with fists up by your chin.
2. Snap your lead hand straight out for the jab, then pull it back.
3. Rotate your hips and shoulders as you punch your rear hand across.
4. Bring each hand back to guard and keep alternating jab-cross combos.

A striking combo on a heavy bag that trains power, timing, footwork, and conditioning.

1. Stand in your boxing stance with hands up and eyes on the bag.
2. Throw your planned punches in order, snapping each one back to guard.
3. Rotate your hips and feet as you strike, then reset your stance.
4. Move around the bag and repeat the combo for the set time.

A front push kick that trains balance, hip drive, and core control while alternating legs.

1. Stand tall in a fighting stance with your guard up.
2. Lift one knee toward your chest and lean back slightly.
3. Drive your foot forward, pushing through the ball of your foot.
4. Pull the foot back, set it down, then kick with the other leg.
5. Keep alternating sides for the set.

A rotating kick that trains your hips, legs, and core while building balance and control.

1. Stand side-on with your guard up and weight on your support foot.
2. Lift your kicking knee and turn your support foot outward.
3. Snap your shin or foot across toward the target.
4. Recoil the leg, then set it down with control.
5. Finish your reps, then switch legs.

A standing knee drive that trains your core, hips, and balance while raising your heart rate.

1. Stand tall with your feet hip-width apart and fists up.
2. Shift weight to one foot and drive the other knee up toward your chest.
3. Pull your elbows down slightly as the knee rises.
4. Step the foot back down with control.
5. Alternate knees each rep for the whole set.

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 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 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 held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

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.