A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

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 dumbbell hip hinge that trains your hamstrings, glutes, and back position control.

1. Stand tall with a dumbbell in each hand, arms in front of your thighs.
2. Soften your knees and brace your core.
3. Push your hips back and lower the dumbbells along your legs.
4. Stop when you feel a strong hamstring stretch or your back starts to round.
5. Drive your hips forward and stand tall again.

A push-up with your hands elevated. It trains your chest, shoulders, triceps, and core.

1. Place your hands on a sturdy elevated surface, slightly wider than shoulders.
2. Step your feet back and make a straight line from head to heels.
3. Bend your elbows and lower your chest toward the surface.
4. Press through your hands to return to the start.
5. Repeat for the set.

A bent-over pulling move that trains your upper back, lats, and arms.

1. Hold a dumbbell in each hand and hinge at your hips.
2. Let your arms hang under your shoulders with palms facing in.
3. Pull both elbows up toward your ribs.
4. Pause briefly, then lower the dumbbells with control.

A single-leg climb onto a step that trains your quads, glutes, and balance.

1. Stand facing a sturdy step with one foot fully on top.
2. Lean slightly forward and drive through the front foot to stand up.
3. Bring your back foot onto the step with control.
4. Step back down with the same back foot, then lower the front foot.
5. Finish your reps, then switch legs.

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 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 kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.