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 fast marching or running move that raises each knee to train your legs and raise your heart rate.

1. Stand tall with feet under your hips and arms at your sides.
2. Drive one knee up toward hip height as the opposite arm swings forward.
3. Land softly on the ball of that foot.
4. Switch quickly to the other knee and keep alternating.
5. Keep a steady rhythm until the set ends.

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 backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

Small, quick hops on both feet that train your calves, ankles, and foot control.

1. Stand tall with feet hip-width apart and knees slightly bent.
2. Rise onto the balls of your feet.
3. Hop lightly in place using mostly your ankles.
4. Land softly on the balls of your feet and repeat.

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 side-to-side jump that trains your legs, glutes, and lateral power.

1. Stand tall with knees soft and arms ready.
2. Jump sideways onto one foot, letting the other leg sweep behind you.
3. Land softly with your knee bent and chest up.
4. Push off and jump back to the other side.
5. Keep alternating sides for the set.

A jumping split squat that trains your legs and glutes while challenging power and balance.

1. Stand in a split stance with your front foot flat and back heel lifted.
2. Bend both knees and lower into a split squat.
3. Jump straight up, driving through your front foot.
4. Land softly in the same stance and lower into the next rep.
5. Finish your reps, then switch legs.

A powerful jump where you drive both knees up toward your chest. It trains explosive legs and cardio.

1. Stand tall with feet hip-width apart and arms at your sides.
2. Dip into a shallow squat and swing your arms back.
3. Jump straight up and pull both knees toward your chest.
4. Land softly on both feet with knees bent.
5. Reset your stance before the next rep.

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 standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.