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 fast punching drill that raises your heart rate and trains shoulders, arms, and footwork.

1. Stand tall with fists by your chin and knees soft.
2. Punch straight out with one hand as the other stays up.
3. Pull the punch back fast and rotate your hips lightly.
4. Alternate hands and keep moving until the set ends.

A fast plank move that trains your core, shoulders, and hip flexors.

1. Start in a high plank with hands under shoulders and legs straight.
2. Brace your core and keep your body in a straight line.
3. Drive one knee toward your chest, then quickly step it back.
4. Alternate knees at a steady pace for the set.

A basic boxing combo that trains your shoulders, arms, core, and coordination.

1. Stand in a staggered stance with fists up by your chin.
2. Snap your lead hand straight out for the jab, then pull it back.
3. Rotate your hips and shoulders as you punch your rear hand across.
4. Bring each hand back to guard and keep alternating jab-cross combos.

A boxing guard hold that trains your stance, core, and upper-body tension.

1. Stand in a fighting stance with one hand by your cheek.
2. Tuck your elbow in and brace your core.
3. Keep the hold and breathe steadily.
4. Relax, then reset your guard as needed.

A boxing-style punch that trains your shoulders, arms, and core while building quick rotation.

1. Stand tall with feet staggered or hip-width, fists by your chin.
2. Dip slightly and rotate your hips toward the punching side.
3. Drive one fist up and across, palm facing you.
4. Bring that fist back to your chin as you switch sides.
5. Alternate uppercuts for the set, staying light on your feet.

A straight forward kick that trains your legs, hips, and core while challenging balance.

1. Stand tall with your feet hip-width apart and guard up.
2. Shift weight onto one foot and lift the other knee in front of you.
3. Extend your foot forward in a controlled kick.
4. Pull the knee back, then place your foot down with control.
5. Finish your reps, then switch legs.

A rotating kick that trains your hips, legs, and core while building balance and control.

1. Stand side-on with your guard up and weight on your support foot.
2. Lift your kicking knee and turn your support foot outward.
3. Snap your shin or foot across toward the target.
4. Recoil the leg, then set it down with control.
5. Finish your reps, then switch legs.

A fast full-body move that drops to a plank and returns to standing, training cardio, legs, core, and shoulders.

1. Stand tall with feet about hip-width apart.
2. Bend your knees and place your hands on the floor.
3. Jump both feet back to a strong plank.
4. Quickly jump your feet back outside your hands.
5. Stand up and repeat for your reps.

A fast plank move that trains your core, shoulders, and hip flexors.

1. Start in a high plank with hands under shoulders and legs straight.
2. Brace your core and keep your body in a straight line.
3. Drive one knee toward your chest, then quickly step it back.
4. Alternate knees at a steady pace for the set.

A fast full-body move that drops to a plank and returns to standing, training cardio, legs, core, and shoulders.

1. Stand tall with feet about hip-width apart.
2. Bend your knees and place your hands on the floor.
3. Jump both feet back to a strong plank.
4. Quickly jump your feet back outside your hands.
5. Stand up and repeat for your reps.

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.