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 wide-stance squat with toes turned out that trains your thighs, glutes, and hips.

1. Stand with feet wide and toes turned out.
2. Brace your core and keep your chest tall.
3. Bend your knees and lower your hips straight down.
4. Press through both feet to stand back up.
5. Repeat for your reps.

A calf raise hold on both feet that trains your calves and balance.

1. Stand tall with feet hip-width apart and arms relaxed or lightly supported.
2. Rise onto the balls of both feet, lifting your heels high.
3. Hold the top position and breathe steadily.
4. Lower your heels with control when the hold is done.

A controlled leg slide and point that trains your hips, thighs, and foot control.

1. Stand tall with one hand on a wall or chair for balance.
2. Keep your standing leg soft and your hips facing forward.
3. Slide your working foot out, brushing the floor to a pointed toe.
4. Pull the foot back in with control to the start position.
5. Finish your reps, then switch legs.

A ballet-style leg brush that trains hip control, posture, and balance on one standing leg.

1. Stand tall with one leg supporting you and the other foot lightly in front.
2. Brush the working foot out along the floor until the toes point.
3. Lift the toes just off the floor while keeping your torso tall.
4. Brush the foot back to the start with control.
5. Finish your reps, then switch legs.

A standing rear-leg lift that trains your glutes, hamstrings, and balance.

1. Stand tall on one leg with your other leg extended behind you.
2. Hinge slightly forward and reach your arms for balance.
3. Lift your back leg a few inches without twisting your hips.
4. Lower the leg with control and repeat.
5. Finish your reps, then switch legs.

A one-leg standing hold that trains balance, posture, and hip control.

1. Stand tall with feet hip-width and arms out or on hips.
2. Shift your weight onto one foot and stand firm.
3. Lift the other knee and bring toes near your standing knee.
4. Hold still and breathe with your hips level.
5. Lower with control, then switch sides.

A side-lying leg raise that trains your outer hips and glutes.

1. Lie on one side with legs straight and hips stacked.
2. Brace your core and rest your top hand on the floor.
3. Lift your top leg up without rolling your hips back.
4. Lower your leg with control to the start.
5. Finish your reps, then switch sides.

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 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 standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.

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.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.

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.