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 dynamic leg swing that warms up your hips, hamstrings, and glutes while challenging balance.

1. Stand tall and hold a wall or rail for light support if needed.
2. Lift one leg slightly off the floor with a soft knee.
3. Swing it forward and back with control.
4. Set it down, then switch legs on the next rep.

A deep lunge stretch with rotation that opens your hips, groin, and upper back.

1. Start in a high plank with hands under your shoulders.
2. Step your right foot outside your right hand.
3. Sink your hips and hold while breathing slowly.
4. Rotate your chest right and reach your right arm up.
5. Return to plank, then repeat on the left. Alternate sides.

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 side lunge that trains your quads, glutes, and inner thighs while challenging control.

1. Stand tall with feet hip-width apart and toes forward.
2. Step one foot out to the side, keeping both feet flat.
3. Bend the stepping knee and send your hips back.
4. Push through the bent leg to return to standing.
5. Finish your reps, then switch sides.

A plank variation where you tap each shoulder in turn to train your core, shoulders, and balance.

1. Start in a high plank with hands under shoulders and feet set wide.
2. Brace your core and keep your body in a straight line.
3. Lift one hand and tap the opposite shoulder.
4. Place it back down, then alternate sides each rep.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

An isometric squat hold against a wall that trains your quads, glutes, and endurance.

1. Stand with your back against a wall and feet hip-width apart.
2. Walk your feet forward and slide down until your thighs are near parallel.
3. Keep your back on the wall and knees over your ankles.
4. Hold the position and breathe steadily.
5. Stand up by pressing through your feet when finished.

A one-leg hip hinge that trains your hamstrings and glutes while challenging balance.

1. Stand tall on one leg with a soft bend in your knee.
2. Hinge at your hips and send your free leg back behind you.
3. Lower your torso until you feel a stretch in your standing leg.
4. Drive through your standing foot to return to tall.
5. Finish your reps, then switch legs.

A one-leg bridge that trains your glutes and hamstrings while challenging hip control.

1. Lie on your back with one knee bent and the other leg lifted.
2. Brace your core and press the planted foot into the floor.
3. Lift your hips until your body forms a straight line.
4. Lower your hips with control back to the floor.
5. Finish your reps, then switch legs.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.

A single-leg ankle stretch that opens the front of the ankle and improves dorsiflexion.

1. Kneel with one foot forward and flat on the floor.
2. Keep your heel down and gently drive your knee forward.
3. Hold the stretch and breathe evenly.
4. Finish your time, then switch sides.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.