Start with your hands close together under your chest

Lower your body until your chest nearly touches the ground

Push back up

Sit on a bench with your hands next to your hips,

Slide your hips off the bench and lower your body by bending your elbows

Push back up

Hold yourself up on parallettes bars with your arms straight

Lower your body by bending your elbows

Push back up

Sit on the ground with your legs extended and a resistance band around your feet

Pull the band towards your torso by squeezing your shoulder blades together

Relax your shoulders

Hold onto TRX handles with your body at an angle to the ground

Pull your chest towards the handles by squeezing your shoulder blades together

Lower back down

Hold onto TRX handles with your body more parallel to the ground

Pull your chest towards the handles by squeezing your shoulder blades together

Lower back down

Hang from a pull-up bar with your hands shoulder-width apart

Pull your chest up towards the bar

Lower back down

Kneel on the ground with your hands on a Swissball

Roll the ball forward by extending your arms and body

Roll it back

Start in a plank position with your forearms on a Swissball

Roll the ball forward by extending your arms and body

Roll it back

Lie on your back with your knees bent and feet flat on the ground

Lift your hips towards the ceiling, squeezing your glutes

Lower back down

Start in a plank position with your feet on a Swissball

Roll the ball towards your chest by bending your knees

Roll it back out

Lie on your back with your arms and legs extended

Hold a Swissball between your hands and knees

Lower one arm and the opposite leg towards the ground

Return to the starting position

Lie on your back with your feet on a Swissball

Lift your hips towards the ceiling, curling your knees towards your chest

Lower back down

Start in a plank position with your feet on a Swissball

Drive one knee towards your chest, then back

Then to the side, then back

Then across your body, then back

Lie on your side with your legs straight

Prop yourself up on your elbow and hold your body in a straight line

Start in a side plank position

Rotate your torso to bring your top arm under your body

Return to the starting position

Start in a side plank position

Rotate your torso to bring your top arm under your body

Return to the starting position with a more controlled and slower motion

Attach an exercise band to a low anchor point

Stand with the band around your knee

Drive your knee up towards your chest against the resistance of the band

Start in a plank position with an exercise band around your knees

Drive one knee towards your chest against the resistance of the band

Return and repeat with the other knee

Stand upright with your feet hip-width apart

Take a small step forward with one leg, keeping your heel off the ground

Bend your front knee and lower your body, allowing your front knee to move forward past your toes while keeping your back leg straight and heel off the ground

Push through the ball of your front foot to return to the starting position

Place a resistance band around your legs just above the knees

Stand on one leg and move the other leg out to the side against the resistance of the band

Stand in a split stance with one foot forward and one foot back

Lower your body until your back knee nearly touches the ground

Return to the start

Start in a standing position, with feet together

Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle

Push back to the starting position

Stand a few feet in front of a bench

Place one foot behind you on the bench

Lower your body until your front thigh is parallel to the ground

Step onto a platform with one foot

Bringing the other knee up to hip level

Step back down

Step onto a platform with one foot

Drive the other knee up to hip level

Return to the starting position.

Perform a backward lunge

Drive the rear knee up explosively as you return to the starting position.

Lower your body into a split squat position with your back leg as far back as possible, aiming to touch the knee to the ground

Return to the start.

Lie on your back with one knee bent and the other leg extended

Lift your hips towards the ceiling while keeping the extended leg straight

Lower back down.

Lie on your back with your knees bent and feet flat on the ground

Lift your hips and alternate raising one foot off the ground

Holding each position for a few seconds.

Place your upper back on a bench with your feet flat on the ground

Lower your hips towards the ground

Drive them up towards the ceiling, squeezing your glutes at the top.

Place your upper back on a bench with one foot flat on the ground and the other leg extended

Lower your hips towards the ground

Drive them up towards the ceiling, squeezing your glutes at the top.

Lie on your back with your feet on a swissball

Lift your hips and roll the ball towards you by bending your knees

Roll it back out.

Lie on your back with one foot on a swissball and the other leg extended

Lift your hips and roll the ball towards you by bending your knee

Roll it back out.

Stand on one leg with the other leg extended behind you

Bend at the hips and lower your torso until you feel a stretch in your hamstrings

Return to the starting position.

Stand on one leg with the other leg extended behind you

Bend at the hips and lower your torso until you feel a stretch in your hamstrings

Return to the starting position.

Step to the side with one foot

Lower your hips into a lunge position while keeping the other leg straight

Return to the starting position.

Step one foot behind and across the other leg

Lower your hips into a lunge position

Return to the starting position.

Stand with your feet hip-width apart

Raise your heels off the ground as high as possible

Slowly lower them back down.

Stand with your knees slightly bent

Raise your heels off the ground as high as possible

Slowly lower them back down.

Stand with your heels on the ground

Lift your toes as high as possible

Slowly lower them back down.

Stand on one leg, maintaining balance for a set period of time

You can increase the difficulty by closing your eyes or standing on an unstable surface.

Swinging one leg forward and backward or side to side in a controlled motion while balancing on the other leg

This can be done holding onto a support for stability.

Jog in place while lifting your knees as high as possible towards your chest.

Jog in place while kicking your heels up towards your glutes.

Stand with your feet hip-width apart and raise your heels off the ground as high as possible

Slowly lower them back down.

Stand with your knees slightly bent, then raise your heels off the ground as high as possible

Slowly lower them back down.

Stand in a split stance with one foot forward and one foot back

Lower your body until your back knee nearly touches the ground

Return to the start.

Step onto a platform with one foot

Bringing the other knee up to hip level

Step back down.

Stand a few feet in front of a bench

Place one foot behind you on the bench

Lower your body until your front thigh is parallel to the ground.

Stand on one leg, maintaining balance for a set period of time

You can increase the difficulty by closing your eyes or standing on an unstable surface.

Extend one leg straight out and reach towards your toes to stretch the back of the thigh.

Placing one foot on a couch or bench behind you

Lunge forward with the other leg.

Stand with your arms extended out to the sides and make small, controlled circles.

Gradually increase the size of the circles.

Move hips in a circular motion to loosen the hip joints.

Place a resistance band around your legs, just above the knees

Stand on one leg and move the other leg out to the side against the resistance of the band.

Lie on your back with your knees bent and feet flat on the ground

Lift your hips towards the ceiling, squeezing your glutes

Lower them back down.

Lie on your back with one knee bent and the other leg extended

Lift your hips towards the ceiling while keeping the extended leg straight

Lower them back down.

Lie on your back with your knees bent and feet flat on the ground

Lift your hips and alternate raising one foot off the ground

Hold each position for a few seconds.

Place your upper back on a bench with your feet flat on the ground

Lower your hips towards the ground

Drive them up towards the ceiling, squeezing your glutes at the top.

Place your upper back on a bench with one foot flat on the ground and the other leg extended

Lower your hips towards the ground

Drive them up towards the ceiling, squeezing your glutes at the top.

Sit with one leg bent in front and the other extended back.

Sitting on the ground, bend one leg and place the foot flat on the floor outside the opposite knee

Twist the torso towards the bent knee and use the opposite arm to pull the knee towards the chest.

Jumping to a position with legs spread wide and hands touching overhead

Returning to the original position.

Sit with knees bent, lean back slightly

Twist your torso side to side while holding a weight.

Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle

Push back to the starting position.

Stand on one leg with the other leg extended behind you

Bend at the hips and lower your torso until you feel a stretch in your hamstrings

Return to the starting position.

Sit on a bench with your hands next to your hips

Slide your hips off the bench and lower your body by bending your elbows

Push back up.

Hang from a pull-up bar with your hands shoulder-width apart

Pull your chest up towards the bar

Lower back down.

Start in a push-up position with your feet on a Swissball

Pull your knees towards your chest.

Lie on your side with your legs straight

Prop yourself up on your elbow and hold your body in a straight line.

Start on all fours

Lift your hips up and back

Forming an inverted V shape.

Rotating the shoulders in a circular motion, both forward and backward, in a controlled manner.

Lie on your back with your arms and legs extended

Hold a Swissball between your hands and knees

Lower one arm and the opposite leg towards the ground

Return to the starting position.

Lie on your back with your feet on a Swissball

Lift your hips towards the ceiling, curling your knees towards your chest

Lower back down.

Start in a side plank position

Rotate your torso to bring your top arm under your body

Return to the starting position.

Kneel on the ground with your hands on a Swissball

Roll the ball forward by extending your arms and body

Roll it back.

Start in a plank position with an exercise band around your knees

Srive one knee towards your chest against the resistance of the band.

Lie face down

Press your hands into the floor

Lift your chest.

Kneel on the floor

Sit back on your heels

Extend your arms forward while lowering your chest.

Use a jump rope to, you know, skip.

Jump into a position with legs spread wide and hands touching overhead

Return to the original position.

Step onto a platform with one foot

Drive the other knee up to hip level

Return to the starting position.

Perform a backward lunge

Drive the rear knee up explosively as you return to the starting position.

Lower your body into a split squat position with your back leg as far back as possible, aiming to touch the knee to the ground

Return to the start.

Step one foot behind and across the other leg

Lower your hips into a lunge position

Return to the starting position.

Step to the side with one foot

Lower your hips into a lunge position while keeping the other leg straight

Return to the starting position.

Stand on one leg with the other leg extended behind you

Bend at the hips and lower your torso until you feel a stretch in your hamstrings

Return to the starting position.

Placing one foot on a couch or bench behind you

Lunge forward with the other leg.

Stretch the calf by placing one foot on an angle behind the other and pressing the heel into the ground.

Swinging one leg forward and backward or side to side in a controlled motion while balancing on the other leg.

This can be done holding onto a support for stability.

Jog in place while lifting your knees as high as possible towards your chest.

Lie on your back with heels on a Swissball

Lift your hips, and curl the ball towards you.

Stand on one leg with the other leg extended behind you

Bend at the hips and lower your torso until you feel a stretch in your hamstrings

Return to the starting position.

Stand in a split stance with one foot forward and one foot back

Lower your body until your back knee nearly touches the ground

Return to the start.

Lie on your back with one knee bent and the other leg extended

Lift your hips towards the ceiling while keeping the extended leg straight

Lower them back down.

Stand with your feet hip-width apart

Raise your heels off the ground as high as possible

Slowly lower them back down.

Extend one leg straight out and reach towards your toes to stretch the back of the thigh.

Lunging forward with one leg while keeping the back leg straight.

Stand with your arms extended out to the sides and make small, controlled circles.

Gradually increase the size of the circles.

Rotating the shoulders in a circular motion, both forward and backward, in a controlled manner.

Perform a push-up with your hands close together under your chest

Lower your body until your chest nearly touches the ground

Push back up.

Start in a downward dog position

Bend your elbows to lower your head towards the ground

Push back up.

Hold onto TRX handles with your body at an angle to the ground

Pull your chest towards the handles by squeezing your shoulder blades together

Lower back down.

Hang from a pull-up bar with your hands shoulder-width apart

Pull your chest up towards the bar

Lower back down.

Sit on the ground with your legs extended and a resistance band around your feet

Pull the band towards your torso by squeezing your shoulder blades together, then release.

Kneel on the ground with your hands on a Swissball

Roll the ball forward by extending your arms and body

Roll it back.

Stretch the chest muscles by extending arms behind and clasping hands or pressing against a wall.

Raise one arm overhead, bend your elbow

Pull the elbow towards your head.

Swing your arms forward and backward in a controlled manner.

Sit with knees bent, lean back slightly

While holding a weight, twist your torso side to side.

Start in a push-up position with your feet on a Swissball

Pull your knees towards your chest.

Lie on your back with your arms and legs extended

Hold a Swissball between your hands and knees

Lower one arm and the opposite leg towards the ground

Return to the starting position.

Lie on your back with your knees bent and feet flat on the ground

Lift your hips towards the ceiling, squeezing your glutes

Lower them back down.

Lie on your back with one knee bent and the other leg extended

Lift your hips towards the ceiling while keeping the extended leg straight

Lower them back down.

Lie on your side with your legs straight

Prop yourself up on your elbow and hold your body in a straight line.

Lying on your back with a resistance band looped around your feet

Drive one knee towards your chest while keeping the other leg extended on the ground

Alternate legs.

Lie face down, press your hands into the floor

Lift your chest up.

Kneel on the floor, sit back on your heels

Extend your arms forward while lowering your chest.

Swinging one leg forward and backward or side to side in a controlled motion while balancing on the other leg

This can be done holding onto a support for stability.

Moving hips in a circular motion to loosen the hip joints.

Stand on one leg, maintaining balance for a set period of time.

You can increase the difficulty by closing your eyes or standing on an unstable surface.

Step forward with one foot

Lower your hips until both knees are bent at a 90-degree angle

Push back to the starting position.

Stand a few feet in front of a bench

Place one foot behind you on the bench

Lower your body until your front thigh is parallel to the ground.

Step onto a platform with one foot

Bring the other knee up to hip level

Step back down.

Step to the side with one foot

Lower your hips into a lunge position while keeping the other leg straight

Return to the starting position.

Stand with your knees slightly bent

Raise your heels off the ground as high as possible

Slowly lower them back down.

Placing one foot on a couch or bench behind you and lunging forward with the other leg.

Stretch the calf by placing one foot on an angle behind the other and pressing the heel into the ground.

Jump into a position with legs spread wide and hands touching overhead, then return to the original position.

Sit with knees bent, lean back slightly

While holding a weight, twist your torso side to side.

Stand in a split stance with one foot forward and one foot back

Lower your body until your back knee nearly touches the ground

Return to the start.

Lie on your back with heels on a Swissball

Lift your hips and curl the ball towards you.

Sit on a bench with your hands next to your hips

Slide your hips off the bench and lower your body by bending your elbows

Push back up.

Start in a push-up position with your feet on a Swissball

Pull your knees towards your chest.

Lie on your back with one knee bent and the other leg extended

Lift your hips towards the ceiling while keeping the extended leg straight

Lower them back down.

Start in a side plank position

Rotate your torso to bring your top arm under your body

Return to the starting position.

Start on all fours, lift your hips up and back, forming an inverted V shape.

Stand next to a wall or support for balance.

Swing one leg forward and backward, keeping it straight.

Switch legs after 10-15 swings.

Jog in place while lifting your knees as high as possible, aiming to bring them up to your chest.

Jog in place while kicking your heels up towards your glutes.

Step forward into a lunge position, then twist your torso towards the forward leg.

Alternate legs as you move forward.

Extend your arms out to the sides and make small circles, gradually increasing the size of the circles.

Reverse the direction after 15-20 seconds.

Stand with feet shoulder-width apart, place your hands on your hips

Make large circular movements with your hips

Switch directions after 10-15 seconds.

Swing one leg across your body and then out to the side while maintaining balance

Repeat for 10-15 swings per leg.

Start standing, bend at the waist to touch the ground

Walk your hands forward into a plank position

Walk your feet towards your hands

Repeat the process.

Stand with feet shoulder-width apart, bend your knees slightly

Shuffle to the side for 10-15 steps

Shuffle back.

Lie on your back with knees bent and feet flat on the ground

Lift your hips towards the ceiling, squeezing your glutes at the top

Lower back down and repeat.

Lie on your back with knees bent and feet flat on the ground

Lift your hips towards the ceiling, squeezing your glutes at the top

Hold for a second, then lower back down.

Lie on your side with knees bent at a 90-degree angle

Keep your feet together and lift the top knee while keeping your hips stable

Lower back down.

Stand next to a wall or support for balance

Swing one leg forward and backward, keeping it straight

Switch legs after 10-15 swings.

Get on all fours with hands under shoulders and knees under hips

Lift one leg out to the side, keeping the knee bent at a 90-degree angle

Lower back down.

Stand with feet hip-width apart

Raise your heels off the ground, standing on your toes

Lower back down.

Get into a plank position with hands under shoulders

Tap your left shoulder with your right hand and then your right shoulder with your left hand while keeping your hips stable.

Stand on one leg and hinge at the hips, lowering your torso towards the ground while extending the other leg behind you

Return to standing.

Get into a lunge position with one foot forward and the other leg extended behind

Rock your hips forward and backward.

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