A light bouncing cardio move that trains rhythm, calves, and coordination.

1. Stand tall with the rope behind your heels and handles at your sides.
2. Turn the rope with small wrist circles.
3. Hop lightly as the rope passes under your feet.
4. Land softly on the balls of your feet and keep a steady rhythm.
5. Stop the rope and step out when your set is done.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.

A small pull-up prep that trains shoulder blade control and upper back strength from a dead hang.

1. Hang from a bar with hands overhand and arms straight.
2. Brace your body and let your shoulders rise toward your ears.
3. Pull your shoulder blades down to lift your chest slightly.
4. Keep your elbows straight as you pause at the top.
5. Lower under control back to the hang and repeat.

A two-leg hip hinge with a kettlebell that trains your glutes, hamstrings, and back.

1. Stand with feet hip-width, kettlebell between your feet.
2. Hinge at your hips and grip the handle with both hands.
3. Brace your core, then stand tall by driving your hips forward.
4. Lower the kettlebell back to the floor with control.

A bodyweight press that trains your chest, shoulders, triceps, and core.

1. Start in a high plank with hands just wider than shoulders.
2. Brace your core and keep your body in a straight line.
3. Bend your elbows and lower your chest toward the floor.
4. Press the floor away until your arms are straight again.
5. Repeat for your reps.

A bodyweight upper-body pull that trains your back, shoulders, and arms.

1. Grip the bar with hands just wider than shoulder width.
2. Hang with arms straight and brace your body.
3. Pull your chest toward the bar by driving elbows down.
4. Pause briefly at the top with chin over the bar.
5. Lower with control until your arms are straight again.

A two-foot jump onto a box that trains explosive leg power and landing control.

1. Stand facing the box with feet hip-width apart.
2. Dip your hips and swing your arms back.
3. Jump with both feet and land softly on the box.
4. Stand tall on the box, then step down with control.
5. Repeat for reps.

A two-hand kettlebell swing that trains your glutes, hamstrings, hips, and core.

1. Stand with feet hip-width and the kettlebell on the floor in front of you.
2. Hinge at your hips, grip the handle, and hike it back between your legs.
3. Snap your hips forward and let the kettlebell swing to chest height.
4. Let it fall, hinge again, and keep the swings smooth.
5. To finish, guide it back to the floor in front of you.

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.

A bodyweight upper-body pull that trains your back, shoulders, and arms.

1. Grip the bar with hands just wider than shoulder width.
2. Hang with arms straight and brace your body.
3. Pull your chest toward the bar by driving elbows down.
4. Pause briefly at the top with chin over the bar.
5. Lower with control until your arms are straight again.

A two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.

A fast back-and-forth sprint that trains speed, agility, and quick changes of direction.

1. Set two markers a short distance apart and stand at one marker.
2. Sprint to the far marker with quick, controlled steps.
3. Touch the marker or line, then turn and sprint back.
4. Repeat for the set time or distance.

A kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one foot forward and the other knee on the floor.
2. Tuck your hips slightly and stand tall through your chest.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold and breathe slowly without bouncing.
5. Release gently, then switch sides.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.