A steady running movement that raises your heart rate and trains your legs and endurance.

1. Stand tall with your feet under your hips and arms bent.
2. Start with small, quick steps at an easy pace.
3. Land softly under your body and keep your chest lifted.
4. Swing your arms naturally as your legs move.
5. Keep jogging for the planned time or distance.

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 cardio drill where you jog in place and kick your heels toward your glutes. It warms your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Jog in place, alternating heels up toward your glutes.
3. Pump your arms naturally as your feet move quickly.
4. Land softly on the balls of your feet each time.
5. Slow down, then stand tall to finish.

A side-to-side cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

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 forward stepping lunge that trains your legs and glutes while challenging balance.

1. Stand tall with your feet hip-width apart.
2. Step forward with one foot and lower into a lunge.
3. Keep your front knee over your foot as your back knee lowers.
4. Push through your front foot and bring your back foot forward.
5. Step into the next lunge with the other leg and keep alternating.

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.

An agility drill using three cones that trains quick cuts, acceleration, and direction changes.

1. Set three cones in an L shape, about 5 yards apart.
2. Start at the first cone in a low athletic stance.
3. Sprint to the middle cone, touch down, then return to start.
4. Sprint around the middle cone, loop the far cone, and run back.
5. Repeat, alternating your turning direction each rep.

A change-of-direction shuttle that trains acceleration, braking, and quick lateral cuts.

1. Set three marks in a line, 5 yards apart. Start at the middle mark.
2. Sprint to one outside mark and touch it with your hand.
3. Push off hard and sprint to the far outside mark. Touch it.
4. Turn again and sprint back through the middle mark.
5. Alternate your first direction each rep.

A side-to-side cardio move that trains quick feet, hips, and legs.

1. Stand with feet hip-width apart and knees slightly bent.
2. Step quickly to one side, then bring your other foot in.
3. Shuffle a few steps, staying low and light on your feet.
4. Push off and shuffle back the other way.
5. Keep alternating sides for the set.

A fast run that trains your legs, hips, and cardio power.

1. Stand tall with feet hip-width and eyes forward.
2. Lean slightly from your ankles and drive one knee up.
3. Push the ground back hard and swing your arms cheek to hip.
4. Run fast with quick, powerful steps for the set distance or time.
5. Slow down gradually after the sprint.

A backward run or quick step drill that trains footwork, coordination, and conditioning.

1. Stand tall with soft knees and feet hip-width apart.
2. Push lightly off the balls of your feet and step backward quickly.
3. Alternate feet with short, controlled steps.
4. Keep your chest up and eyes aware of the space around you.
5. Slow down, stop under control, and reset.

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.