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 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 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 weighted hip hinge that trains your glutes, hamstrings, and back.

1. Stand with feet hip-width apart, holding dumbbells in front of your thighs.
2. Hinge at your hips and lower the weights close to your legs.
3. Keep your back flat and knees softly bent as you lower.
4. Drive through your feet and squeeze your glutes to stand tall.

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

1. Stand with feet about shoulder-width apart, holding one dumbbell at your chest.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to squat down under control.
4. Pause briefly, then push through your feet to stand tall.

A plank row with dumbbells that trains your back, shoulders, arms, and core.

1. Set two dumbbells shoulder-width apart and grip them in a high plank.
2. Place your feet wide and brace your core.
3. Row one dumbbell to your ribs while keeping your hips steady.
4. Lower it with control, then row the other side.
5. Alternate sides for all reps.

A standing or seated press that trains your shoulders and triceps with dumbbells.

1. Hold dumbbells at shoulder height, palms facing forward or in.
2. Brace your core and keep your ribs down.
3. Press both dumbbells overhead until your arms are straight.
4. Lower the dumbbells with control back to your shoulders.

A loaded walk with a dumbbell in each hand that trains grip, core, traps, and posture.

1. Stand tall with a dumbbell 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 still and your torso upright.
5. Finish the distance or time, then set the dumbbells down with control.

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 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.