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 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 standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.

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 front-loaded squat that trains your quads, glutes, and core.

1. Hold the kettlebell at your chest with both hands.
2. Stand with feet about shoulder-width apart, toes slightly out.
3. Bend your knees and hips to squat down under control.
4. Lower until your thighs are near parallel, or as far as comfortable.
5. Drive through your feet to stand tall again.

A bent-over pulling move that trains your upper back, lats, and arms.

1. Stand with feet hip-width and hold the weights in front of your thighs.
2. Hinge at your hips and keep your back long, with arms hanging down.
3. Pull the weights toward your ribs, squeezing your shoulder blades back.
4. Lower the weights with control until your arms are straight.

A forward step lunge that trains your legs and glutes, one side at a time.

1. Stand tall with your feet hip-width apart.
2. Step one foot forward and plant it flat.
3. Bend both knees until your back knee moves toward the floor.
4. Push through your front foot to return to standing.
5. Finish your reps, then switch legs.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights steady and your torso upright.
5. Set the weights down with control when finished.

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 one-sided loaded carry that trains your grip, core, shoulders, and posture while you walk.

1. Stand tall with the backpack in one hand at your side.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, steady steps.
4. Keep your torso upright and avoid leaning toward the load.
5. Finish the distance or time, then switch sides.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

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.