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 marching or running move that raises each knee to train your legs and raise your heart rate.

1. Stand tall with feet under your hips and arms at your sides.
2. Drive one knee up toward hip height as the opposite arm swings forward.
3. Land softly on the ball of that foot.
4. Switch quickly to the other knee and keep alternating.
5. Keep a steady rhythm until the set ends.

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 dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

A moving lunge that trains your legs and glutes while challenging balance and control.

1. Stand tall with your feet hip-width apart.
2. Step one foot out and lower until both knees bend.
3. Keep your front knee tracking over your toes.
4. Push through your front foot to return to standing.
5. Finish your reps, then switch legs.

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

1. Stand tall with feet staggered and fists up by your chin.
2. Brace your core and keep your knees soft.
3. Punch one arm forward, then bring it back to guard.
4. Alternate punches at a steady pace for the set.
5. Stay light on your feet and breathe as you move.

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 side leg kick that trains your hips, glutes, and balance.

1. Stand tall with feet hip-width apart and brace your core.
2. Shift weight onto one leg and lift the other knee slightly.
3. Kick your lifted leg out to the side with control.
4. Bring the leg back down to the start position.
5. Finish your reps, then switch legs.

A standing leg kick to the rear that trains your glutes and hamstrings while challenging balance.

1. Stand tall with feet hip-width apart and brace your core.
2. Shift weight to one leg and keep a soft bend in the knee.
3. Kick the other leg straight back without leaning forward.
4. Lower the foot with control to the start position.
5. Finish your reps, then switch legs.

A striking drill that trains hip rotation, balance, and lower-body power on a heavy bag.

1. Stand side-on to the bag with your guard up.
2. Pivot your support foot and rotate your hips toward the bag.
3. Swing your shin into the bag at waist or thigh height.
4. Recoil your leg and return to your stance.
5. Finish your reps, then switch legs.

A standing front kick into a heavy bag that trains your legs, hips, and core while building striking rhythm.

1. Stand facing the bag with your hands up and feet about hip-width apart.
2. Lift one knee toward the bag and brace your core.
3. Drive the ball of your foot straight into the bag.
4. Pull your foot back, set it down, and regain your stance.
5. Alternate legs with control for each rep.

Alternating punches on a heavy bag that train your shoulders, arms, core, and conditioning.

1. Stand in a staggered stance with your hands up by your face.
2. Brace your core and lightly bounce on the balls of your feet.
3. Punch the bag with one hand, turning that hip and shoulder.
4. Pull the hand back to guard, then punch with the other hand.
5. Keep alternating punches for the set or time.

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 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.

A full-body bodyweight move that combines a squat, plank, push-up, and jump to train power and conditioning.

1. Stand with feet about hip-width apart and arms at your sides.
2. Squat down and place your hands on the floor.
3. Jump or step your feet back to a strong plank.
4. Lower your chest toward the floor, then press back up.
5. Jump or step your feet back in and stand tall.
6. Jump up with arms overhead, then land softly and repeat.

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 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 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.