Exercises

Exercise Library

Moves from the Zestimer library, with step-by-step instructions. Open any of them for step-by-step form.

Cardio

  • Bear Crawls
    1. Begin on all fours with your hands under your shoulders, knees under your hips, and toes tucked.
    2. Lift your knees a few inches off the floor so your weight rests on your hands and toes.
    3. Move one hand and the opposite foot forward together, keeping your hips low and level.
    4. Step the other hand and opposite foot forward to complete the pattern.
    5. Continue crawling forward with small, controlled steps and a flat back.
  • Burpees
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Drop into a squat and plant both hands on the floor just inside your feet.
    3. Jump your feet back into a high plank, keeping your body in one line.
    4. Lower your chest to the floor, then press back up to the plank.
    5. Jump your feet back to your hands and land in a low squat.
    6. Drive through your heels and jump up explosively, reaching your arms overhead.
  • Butt Kicks
    1. Stand tall with your feet hip-width apart and your arms bent at your sides as if running.
    2. Begin a light jog on the spot, staying on the balls of your feet.
    3. Flick one heel up toward your glute with each step.
    4. Quickly alternate, kicking the other heel up so it taps your glute.
    5. Keep your torso upright and let your arms swing naturally as you build pace.
  • Front Kicks
    1. Stand tall with your feet hip-width apart and your fists up in a light guard.
    2. Shift your weight onto one foot and lift the other knee toward your chest.
    3. Extend that leg forward, driving through the ball of your foot.
    4. Snap the leg back to the bent-knee position and lower it under control.
    5. Alternate legs, staying balanced and tall through your torso.
  • High Knees
    1. Stand tall with your feet hip-width apart and your arms bent at your sides.
    2. Begin jogging on the spot on the balls of your feet.
    3. Drive one knee up to hip height, then quickly switch to the other.
    4. Pump your arms in time with your legs to keep the rhythm.
    5. Stay tall through your spine and hold the pace for the interval.
  • Jab-Cross Combo
    1. Stand in a boxing stance with your lead foot forward and both fists up guarding your chin.
    2. Snap a quick jab straight out with your lead hand, then return it to guard.
    3. Follow immediately with a cross, rotating your back hip and shoulder through the punch.
    4. Return the rear hand to your guard and reset your feet.
    5. Repeat the one-two in a steady rhythm, staying light on your feet.
  • Jog in Place
    1. Stand tall with your feet hip-width apart and your arms bent comfortably at your sides.
    2. Begin lifting your feet alternately in an easy running motion on the spot.
    3. Stay on the balls of your feet and keep your steps light.
    4. Swing your arms naturally in time with your legs.
    5. Hold a relaxed, steady pace for the full interval.
  • Jump Rope
    1. Hold a jump rope handle in each hand with the rope behind your heels, elbows close to your ribs, and stand tall.
    2. Turn the rope with small circles from your wrists.
    3. Hop just high enough to clear the rope as it passes under your feet.
    4. Land softly on the balls of your feet and immediately spring into the next hop.
    5. Keep a steady, continuous rhythm for the full interval.
  • Jump Squats
    1. Stand with your feet shoulder-width apart, toes pointed slightly out, and your chest tall.
    2. Bend your knees and hips to lower into a squat with your thighs near parallel.
    3. Drive through your feet and jump straight up explosively.
    4. Reach full extension in the air, keeping your torso upright.
    5. Land softly back into the squat and immediately sink into the next rep.
  • Jumping Jacks
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Mountain Climbers
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Skaters
    1. Stand in a slight squat with your weight on one foot and your chest tall.
    2. Push off your standing foot and leap sideways onto the other foot.
    3. Land softly with a bent knee and sweep the trailing leg behind you.
    4. Reach the opposite arm across your body to help your balance.
    5. Spring back the other way and continue bounding side to side.
  • Step Jacks
    1. Stand tall with your feet together and your arms down by your sides.
    2. Step one foot out to the side as you sweep both arms overhead.
    3. Step that foot back to meet the other as your arms return to your sides.
    4. Repeat to the other side, keeping one foot on the floor the whole time.
    5. Keep the pace steady and stay light on your feet, one foot always down.

Upper Body

  • Decline Push-Ups
    1. Set up in a high plank with your feet raised on a bench and hands a little wider than your shoulders.
    2. Brace your core to keep your body in one line.
    3. Bend your elbows to lower your chest toward the floor.
    4. Keep your elbows tracking back at about 45 degrees.
    5. Press through your palms to push back up to the start.
  • Diamond Push-Ups
    1. Start in a high plank with your hands together under your chest, forming a diamond with your thumbs and index fingers.
    2. Brace your core and keep your body in one straight line.
    3. Bend your elbows to lower your chest toward your hands.
    4. Keep your elbows tucked close to your sides.
    5. Press back up until your arms are fully extended.
  • Incline Push-Ups
    1. Place your hands on a bench a little wider than your shoulders and step your feet back into a straight plank line.
    2. Brace your core to keep your body in one line.
    3. Bend your elbows to lower your chest toward the bench.
    4. Keep your elbows tracking back at about 45 degrees.
    5. Press through your palms to push back up to the start.
  • Pike Push-Ups
    1. Start in a downward dog shape with your hips high and your hands a little wider than your shoulders.
    2. Keep your hips high so your torso angles toward the floor.
    3. Bend your elbows to lower the top of your head toward the floor.
    4. Lower until your head is just above the ground.
    5. Press back up until your arms are fully extended.
  • Push-Ups
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Standing Rows
    1. Stand with your feet hip-width apart and hinge forward slightly, keeping your back flat.
    2. Reach both arms out in front of you at chest height.
    3. Pull your elbows back past your ribs, squeezing your shoulder blades together.
    4. Hold the squeeze for a beat, keeping your shoulders away from your ears.
    5. Reach forward again with control to finish the rep.
  • Tricep Dips
    1. Support yourself on the dip bars with your arms straight and your shoulders down away from your ears.
    2. Keep your torso tall and your elbows pointing back.
    3. Bend your elbows to lower your body down.
    4. Lower until your upper arms are roughly level with the floor.
    5. Press through your palms to push back up to straight arms.
  • Wall Push-Ups
    1. Stand an arm's length from a wall and place your hands on it a little wider than your shoulders, at chest height.
    2. Step your feet back until your body leans in one straight line from head to heels.
    3. Bend your elbows to lower your chest toward the wall.
    4. Press through your palms to push back to the start.
    5. Keep your shoulders down and away from your ears throughout.

Lower Body

  • Alternating Donkey Kicks
    1. Start on all fours with your hands under your shoulders and knees under your hips.
    2. Brace your core and keep your back flat and level.
    3. Keeping the knee bent, lift one foot toward the ceiling by squeezing the glute.
    4. Lower with control back to the start.
    5. Alternate sides with each rep at a steady pace.
  • Alternating Lunges
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Push through the front heel to return to standing.
    5. Alternate sides with each rep at a steady pace.
  • Alternating Reverse Lunges
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot straight back into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Push through the front heel to bring the back foot forward to standing.
    5. Alternate sides with each rep at a steady pace.
  • Bulgarian Split Squats
    1. Stand in a split stance with the top of your rear foot resting on a stable box.
    2. Keep your torso upright and your hands relaxed at your sides.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your front heel down and your front knee tracking over your toes.
    5. Push through the front heel to return to standing.
  • Calf Raises
    1. Stand tall with your feet hip-width apart, weight balanced over the balls of your feet.
    2. Press through the balls of your feet to lift your heels as high as you can.
    3. Pause briefly at the top and squeeze your calves.
    4. Lower your heels slowly back toward the floor with control.
    5. Repeat, keeping your ankles steady the whole time.
  • Donkey Kicks
    1. Start on all fours with your hands under your shoulders and knees under your hips.
    2. Brace your core and keep your back flat and level.
    3. Keeping the knee bent, lift one foot toward the ceiling by squeezing the glute.
    4. Raise until your thigh is in line with your torso, sole facing up.
    5. Lower with control back to the start.
  • Good Mornings
    1. Stand with your feet hip-width apart, hands resting behind your head and knees soft.
    2. Brace your core and keep a long, neutral spine.
    3. Hinge at your hips, sending them back as your torso lowers toward parallel.
    4. Feel a stretch through your hamstrings while your back stays flat.
    5. Drive your hips forward to return to standing tall.
  • Jump Lunges
    1. Stand tall in a split stance with one foot forward and the other back.
    2. Bend both knees to lower into a lunge, front thigh near parallel.
    3. Explode straight up and switch your legs in the air.
    4. Land softly in the opposite split stance, knees bent to absorb the impact.
    5. Immediately lower and repeat, alternating sides with each jump.
  • Lateral Lunges
    1. Stand tall with your feet together and your chest up.
    2. Take a wide step out to one side and plant the foot flat.
    3. Bend that knee and push your hips back, keeping the other leg straight.
    4. Lower until the bent knee is near parallel, chest staying tall.
    5. Push off to return to standing.
  • Lunges
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing.
  • Reverse Lunges
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot straight back into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to bring the back foot forward to standing.
  • Seated Leg Extensions
    1. Sit tall toward the front of a chair with both feet flat on the floor.
    2. Straighten one leg out in front of you until it is level with your hip.
    3. Squeeze the front of your thigh at the top and hold for a beat.
    4. Lower your foot back to the floor with control.
    5. Release slowly and repeat at an easy pace.
  • Squats
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Standing Kickbacks
    1. Stand tall with your feet hip-width apart, resting your hands on a wall or chair for balance.
    2. Shift your weight onto one leg and keep a soft bend in that knee.
    3. Press the other heel straight back, driving from your glute.
    4. Keep your hips square and your back flat instead of arching to kick higher.
    5. Return your foot to the floor with control.
  • Sumo Squats
    1. Stand with your feet wider than shoulder-width, toes turned out, chest up.
    2. Brace your core and send your hips straight down between your feet.
    3. Bend your knees, keeping them tracking out over your toes.
    4. Lower until your thighs are near parallel, torso staying tall.
    5. Drive through your heels to stand up and squeeze your glutes.
  • Wall Sit
    1. Stand with your back flat against a wall, feet about two steps out in front of you.
    2. Slide your back down the wall until your thighs are parallel to the floor.
    3. Set your knees directly over your ankles at a right angle.
    4. Press your whole back into the wall and hold the position.
    5. Push through your heels to slide back up when the hold is complete.

Core

  • Bicycle Crunches
    1. Lie on your back with your hands lightly behind your head and your legs lifted, knees bent over your hips.
    2. Curl your shoulders off the floor and bring one elbow toward the opposite knee.
    3. Extend the other leg out long without letting it touch the floor.
    4. Switch sides in a smooth pedaling motion, rotating through your torso.
    5. Keep the movement slow and controlled rather than rushing the reps.
  • Bird-Dog
    1. Begin on all fours with your hands under your shoulders and your knees under your hips.
    2. Brace your core so your spine stays long and neutral.
    3. Reach one arm forward and the opposite leg back until both are level with your torso.
    4. Pause briefly, keeping your hips and shoulders square to the floor.
    5. Return with control, then repeat with the opposite arm and leg.
  • Boat Pose
    1. Sit on the floor with your knees bent and your feet flat, hands resting just behind your hips.
    2. Lean back slightly and lift your feet so your shins are parallel to the floor.
    3. Straighten your legs toward a V shape if your back stays long.
    4. Reach your arms forward alongside your legs, palms facing in.
    5. Hold steadily for the prescribed time, keeping your chest lifted.
  • Crunches
    1. Lie on your back with your knees bent, feet flat, and hands lightly behind your head.
    2. Curl your shoulder blades off the floor by drawing your ribs toward your hips.
    3. Pause at the top and feel your abs squeeze.
    4. Lower slowly until your shoulders just touch the floor.
    5. Keep the movement small and controlled for each rep.
  • Dead Bug
    1. Lie on your back with your arms reaching toward the ceiling and your knees bent over your hips.
    2. Press your lower back gently into the floor and brace your abs.
    3. Slowly lower one arm overhead and the opposite leg toward the floor.
    4. Stop just before they touch, keeping your back flat the whole time.
    5. Return with control, then repeat with the opposite arm and leg.
  • Flutter Kicks
    1. Lie on your back with your legs extended and your hands tucked under your hips for support.
    2. Lift both heels a few inches off the floor and brace your abs.
    3. Kick your legs up and down in small, quick alternating movements.
    4. Keep your legs nearly straight and your toes pointed.
    5. Hold a steady rhythm for the prescribed time.
  • Glute Bridges
    1. Lie on your back with your knees bent, feet flat and hip-width apart, arms resting at your sides.
    2. Press through your heels and lift your hips toward the ceiling.
    3. Squeeze your glutes at the top so your body forms a straight line from knees to shoulders.
    4. Pause briefly at the top without arching your lower back.
    5. Lower your hips with control until they nearly touch the floor.
  • Heel Taps
    1. Lie on your back with your knees bent, feet flat, and shoulders curled slightly off the floor.
    2. Keep your shoulders lifted and your core braced.
    3. Reach one hand toward the heel on the same side, bending through your waist.
    4. Return to center, then reach toward the opposite heel.
    5. Continue alternating sides at a controlled pace.
  • Hollow Body Hold
    1. Lie on your back with your arms extended overhead and your legs straight.
    2. Press your lower back firmly into the floor and brace your abs.
    3. Lift your arms, shoulders, and legs a few inches off the floor.
    4. Form a shallow banana shape with your body, keeping the back flat.
    5. Hold steadily for the prescribed time.
  • Hollow Body Rocks
    1. Lie on your back in a hollow body position with your arms overhead and your shoulders and legs lifted.
    2. Hold the hollow shape with your lower back pressed into the floor.
    3. Rock smoothly back and forth from your shoulders to your hips.
    4. Drive the motion from your whole body, not by swinging the limbs.
    5. Keep the rocking rhythm steady for the prescribed time.
  • In & Outs
    1. Sit on the floor with your knees bent and your palms flat just behind your hips, fingers pointing forward.
    2. Lean back slightly, brace your core, and lift your feet just off the floor.
    3. Extend your legs out long as you lean back, letting your elbows bend toward the floor.
    4. Draw your knees back in toward your chest as you sit up again.
    5. Keep your feet off the floor and move smoothly without rocking.
  • Jack Knife
    1. Lie on your back with your arms extended overhead and your legs straight.
    2. Press your lower back gently into the floor and brace your abs.
    3. Lift your arms and legs together, folding at the hips like a closing jackknife.
    4. Reach your hands toward your shins at the top.
    5. Lower slowly with control until you are nearly flat again.
  • Knee Plank
    1. Kneel on the floor and set your forearms down under your shoulders.
    2. Walk your knees back until your body is a straight line from head to knees.
    3. Brace your abs and squeeze your glutes so your hips stay level.
    4. Keep your neck long by looking at the floor just ahead of your hands.
    5. Hold steadily for the prescribed time, breathing evenly.
  • Leg Raises
    1. Lie on your back with your legs straight and your hands tucked under your hips for support.
    2. Brace your abs and keep your legs nearly straight.
    3. Lift both legs toward the ceiling until your hips begin to curl up.
    4. Lower your legs slowly until they hover just above the floor.
    5. Keep your lower back pressed down throughout each rep.
  • Oblique Crunches
    1. Lie on your back with your knees bent and dropped together to one side, shoulders flat on the floor.
    2. Place your hands lightly behind your head.
    3. Curl your shoulder blades off the floor, crunching through the side of your waist.
    4. Pause at the top and feel your obliques squeeze.
    5. Lower slowly with control.
  • Plank
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.
  • Plank Shoulder Taps
    1. Start in a high plank with your hands under your shoulders and your feet about hip-width apart.
    2. Brace your core and set your feet wide for stability.
    3. Lift one hand and tap the opposite shoulder.
    4. Place the hand back down and tap with the other hand.
    5. Keep your hips as still as possible while alternating taps.
  • Reverse Crunches
    1. Lie on your back with your knees bent over your hips and your arms resting at your sides.
    2. Brace your abs and keep your knees bent.
    3. Curl your hips off the floor, drawing your knees toward your chest.
    4. Pause at the top and squeeze your lower abs.
    5. Lower your hips slowly until your back returns to the floor.
  • Russian Twists
    1. Sit on the floor with your knees bent, leaning back slightly so your torso forms a V with your thighs.
    2. Lift your feet a few inches off the floor if you want more challenge.
    3. Clasp your hands together in front of your chest.
    4. Rotate your torso to one side, bringing your hands beside your hip.
    5. Twist smoothly to the other side, keeping your chest lifted.
  • Scissor Kicks
    1. Lie on your back with your legs extended and your hands tucked under your hips for support.
    2. Lift both heels a few inches off the floor and brace your abs.
    3. Open your legs to the sides, then cross one leg above the other.
    4. Open again and switch which leg crosses above.
    5. Hold a steady rhythm for the prescribed time.
  • Shoulder Bridge
    1. Lie on your back with your knees bent, feet flat, and arms long by your sides.
    2. Press through your feet and lift your hips into a bridge.
    3. Straighten one leg and point the toes, keeping your hips level and lifted.
    4. Kick the straight leg up toward the ceiling, then lower it slowly until it lines up with the other thigh.
    5. Keep the hips high and the foot off the floor the whole time.
  • Side Plank
    1. Lie on one side with your forearm on the floor under your shoulder and your legs stacked.
    2. Stack your feet and lift your hips so your body forms one straight line.
    3. Brace your core and keep your top hip lifted, not sinking forward or back.
    4. Reach your free arm toward the ceiling or rest it on your hip.
    5. Hold steadily for the prescribed time.
  • Single-Leg Glute Bridge
    1. Lie on your back with one knee bent and that foot flat, the other leg extended toward the ceiling.
    2. Press through the planted heel and lift your hips toward the ceiling.
    3. Squeeze your glute at the top, keeping your hips level.
    4. Lower your hips with control until they nearly touch the floor.
    5. Repeat at a steady pace, keeping the extended leg still.
  • Single-Leg Stretches
    1. Lie on your back and curl your head and shoulders off the floor.
    2. Pull one knee in to your chest with both hands on that shin.
    3. Stretch the other leg out long and low, toes pointed.
    4. Switch legs, pulling the other knee in as you extend the first.
    5. Keep your shoulders lifted and your lower back pressed into the floor.
  • Sit-Ups
    1. Lie on your back with your knees bent, feet flat, and your hands crossed over your chest or lightly behind your head.
    2. Brace your abs and press your lower back gently toward the floor.
    3. Curl all the way up until your chest reaches toward your thighs.
    4. Lower yourself back down with control, one vertebra at a time.
    5. Keep your feet grounded and the movement smooth rather than jerky.
  • Standing Oblique Crunches
    1. Stand tall with your feet hip-width apart and your hands behind your head.
    2. Lift one knee out to the side and bend your torso toward it.
    3. Draw your elbow and knee together, squeezing the side of your waist.
    4. Return to standing with control, keeping your chest open.
    5. Alternate sides in a steady rhythm.
  • Starfish Crunch
    1. Lie on your back with your arms and legs spread wide into a star shape.
    2. Brace your abs and keep your limbs long.
    3. Crunch up and reach one hand toward the opposite foot as it lifts to meet you.
    4. Lower back to the star shape with control.
    5. Alternate sides with each rep at a steady pace.
  • Starfish to Jack Knife
    1. Lie on your back with your arms and legs spread wide into a star shape.
    2. Press your lower back gently into the floor and brace your abs.
    3. Lift your arms and legs together, folding into a jackknife with your hands reaching toward your shins.
    4. Open back out to the wide star shape with control.
    5. Keep each fold smooth without swinging your limbs.
  • Supermans
    1. Lie face down with your legs extended and your arms reaching forward overhead.
    2. Brace your core lightly and keep your neck long.
    3. Lift your chest, arms, and legs a few inches off the floor.
    4. Pause briefly while squeezing through your glutes and upper back.
    5. Lower with control and repeat without rushing.
  • Supine Alternating Leg Extensions
    1. Lie on your back with both knees bent over your hips and your hands resting at your sides.
    2. Press your lower back into the floor and brace your abs.
    3. Extend one leg out long, lowering it toward the floor without touching.
    4. Return that knee over your hip, then extend the other leg.
    5. Alternate legs at a slow, controlled pace.
  • The Hundred
    1. Lie on your back and curl your head and shoulders off the floor.
    2. Extend both legs together at about 45 degrees, toes pointed.
    3. Reach your arms long by your hips, just above the floor.
    4. Pump your arms up and down in small, quick beats from the shoulders.
    5. Breathe in for five beats and out for five beats, keeping your core braced.
  • Toe Reach Crunch
    1. Lie on your back with your legs raised toward the ceiling and your arms extended overhead.
    2. Brace your abs and keep your legs as straight as you can.
    3. Curl your shoulders off the floor and reach your hands toward your toes.
    4. Pause at the top and feel your abs squeeze.
    5. Lower slowly until your shoulders just touch the floor.
  • Toe Taps
    1. Lie on your back with your arms by your sides and your legs in tabletop, knees bent at 90 degrees.
    2. Press your lower back gently into the floor and brace your abs.
    3. Keeping the knee bent, lower one leg and tap your toes lightly to the floor.
    4. Bring that leg back to tabletop, then lower the other leg.
    5. Alternate legs at a steady pace without arching your back.
  • V-Ups
    1. Lie on your back with your arms extended overhead and your legs straight.
    2. Brace your abs and keep your arms and legs straight.
    3. Lift your arms and legs at the same time to meet over your hips.
    4. Reach your hands toward your feet, forming a V shape.
    5. Lower slowly with control until you are nearly flat again.
  • Wood Chops
    1. Stand with your feet shoulder-width apart and your hands clasped together.
    2. Reach both hands up and over one shoulder, turning your chest with them.
    3. Pull down diagonally across your body toward the opposite hip, bending your knees.
    4. Let your back heel pivot so the turn comes from your torso, not your lower back.
    5. Rise back along the same path and repeat for the prescribed time.

Warm-up

  • Ankle Circles
    1. Stand on one leg or sit tall, and lift one foot slightly off the floor.
    2. Slowly rotate the lifted foot in a wide circle from the ankle.
    3. Keep the rest of the leg still so the motion comes from the ankle.
    4. After half the time, reverse the direction of the circles.
    5. Lower the foot with control.
  • Arm Circles
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • Asian Squat Hold
    1. Stand with your feet about shoulder-width apart, toes turned slightly out.
    2. Sink your hips straight down into a deep squat, keeping your heels flat on the floor.
    3. Let your chest stay tall and your elbows rest gently against the inside of your knees.
    4. Hold the bottom position and breathe slowly, relaxing into the stretch.
    5. Stand back up with control when the hold is complete.
  • Asian Squat Rocks
    1. Settle into a deep squat with your feet shoulder-width apart and heels flat.
    2. From the bottom of the squat, gently shift your weight forward over your toes.
    3. Rock back so your weight returns over your heels without losing depth.
    4. Keep your chest tall and your spine long as you move.
    5. Continue rocking smoothly, opening the hips a little more with each pass.
  • Cat-Cow
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.
  • Chin Tucks
    1. Sit or stand tall with your shoulders relaxed.
    2. Keep your eyes level and glide your head straight back, making a double chin.
    3. Hold for a moment as the back of your neck lengthens.
    4. Release slowly back to neutral.
    5. Repeat without tilting your head up or down.
  • Deep Squat Hold
    1. Stand with your feet a little wider than your shoulders and your toes turned slightly out.
    2. Bend your knees and sink your hips toward the floor.
    3. Settle into a deep squat, keeping your heels down.
    4. Bring your hands together and use your elbows to gently press your knees apart.
    5. Lift your chest tall and breathe as you hold.
  • Downward Dog Pedals
    1. Start in Downward Dog with your hands planted and your hips lifted.
    2. Bend one knee and lift that heel while the other heel reaches toward the floor.
    3. Switch sides in a smooth pedaling rhythm.
    4. Keep your hands pressing into the floor and the balls of your feet planted.
    5. Breathe steadily as your calves and hamstrings loosen.
  • Half Kneeling Thoracic Rotations
    1. Kneel on one knee with the opposite foot forward and place that same-side hand behind your head.
    2. Bring your bent elbow down toward the inside of your front knee.
    3. Inhale and rotate your chest open, reaching the elbow toward the ceiling.
    4. Follow your elbow with your eyes as your upper back turns.
    5. Return slowly and repeat for a few rotations.
  • Hip Circles
    1. Stand with your feet shoulder-width apart and your hands resting on your hips.
    2. Make slow, wide circles with your hips in one direction.
    3. Keep your upper body tall and feet planted.
    4. After half the time, reverse the direction.
    5. Let the motion stay smooth and controlled.
  • Inchworms
    1. Stand tall with your feet hip-width apart.
    2. Hinge at your hips and lower your hands to the floor, bending your knees as needed.
    3. Walk your hands forward until you reach a high plank position.
    4. Pause briefly with your body in one straight line, core braced.
    5. Walk your feet toward your hands, then rise to stand and repeat.
  • Knee Hugs
    1. Stand tall with your feet hip-width apart and your arms relaxed.
    2. Shift your weight onto one foot and draw the opposite knee up toward your chest.
    3. Wrap both hands around your shin and hug it in, rising onto the ball of your standing foot.
    4. Release the leg and step forward under control.
    5. Alternate legs with each step, staying tall through your spine.
  • Leg Swings
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. Keep the swing controlled rather than forced.
  • March in Place
    1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
    2. Lift one knee toward hip height, then lower it and lift the other.
    3. Swing your arms naturally in time with your steps.
    4. Find a steady, comfortable rhythm.
    5. Stay tall and keep your core lightly engaged.
  • Neck Rolls
    1. Sit or stand tall with your shoulders relaxed and your gaze forward.
    2. Lower your ear toward one shoulder until you feel a gentle stretch.
    3. Slowly roll your chin down across your chest to the other side.
    4. Continue rolling slowly from side to side.
    5. Keep your shoulders down and the motion soft.
  • Scapular Squeezes
    1. Sit or stand tall with your arms relaxed and your elbows bent at your sides.
    2. Draw your shoulder blades back and together, as if pinching a pencil between them.
    3. Keep your shoulders down away from your ears and your chest open.
    4. Hold the squeeze for a moment.
    5. Release slowly and repeat.
  • Seated Cat-Cow
    1. Sit tall in a chair or cross-legged with your hands resting on your thighs.
    2. Inhale and lift your chest, drawing your shoulders back into a gentle arch.
    3. Exhale and round your spine, tucking your chin toward your chest.
    4. Flow between the two shapes with your breath.
    5. Keep the movement slow and let your whole spine take part.
  • Shoulder External Rotations
    1. Anchor a resistance band at elbow height and stand side-on to it.
    2. Hold the band in the hand farther from the anchor, with your elbow bent to 90 degrees and tucked against your side.
    3. Rotate your forearm outward, away from your body, keeping the elbow pinned.
    4. Pause briefly when your forearm points out to the side.
    5. Return slowly to the start with control.
  • Shoulder Rolls
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.
  • Supine Pelvic Tilts
    1. Lie on your back on a mat with your knees bent and your feet flat on the floor.
    2. Gently flatten your lower back into the mat by tilting your pelvis.
    3. Hold briefly, feeling your core engage.
    4. Release and let your lower back return to a neutral curve.
    5. Repeat slowly and smoothly.
  • Torso Twists
    1. Stand with your feet shoulder-width apart and your arms bent and relaxed in front of you.
    2. Twist your torso to one side, letting your arms swing easily with the motion.
    3. Keep your feet planted and your hips facing forward.
    4. Return through center and twist to the other side.
    5. Find a steady, gentle rhythm.
  • Wall Angels
    1. Stand with your back against a wall, feet a small step forward and knees soft.
    2. Press your lower back, upper back and head gently into the wall.
    3. Raise your arms into a goalpost shape, with the backs of your arms and hands against the wall.
    4. Slide your arms up overhead as far as you can without losing contact.
    5. Slide them back down to shoulder height and repeat smoothly.
  • World's Greatest Stretch
    1. Step one foot forward into a deep lunge and place both hands on the floor inside the front foot.
    2. Sink your hips gently down to open the front of the back leg.
    3. Lower the elbow on your front-foot side toward the floor for a deeper hip stretch.
    4. Bring that hand back down, then reach the same arm up and rotate your chest open.
    5. Follow your hand with your gaze, then return with control.
  • Wrist Circles
    1. Extend your arms in front of you and make a loose fist with each hand.
    2. Slowly rotate both wrists in wide circles.
    3. Keep your forearms still so the motion comes from the wrists.
    4. After half the time, reverse the direction.
    5. Keep the circles smooth and controlled.

Flexibility

  • 90/90 Hip Stretch
    1. Sit on the floor with one leg bent in front of you at ninety degrees and the other bent out to the side, also at ninety degrees.
    2. Sit tall and square your torso over your front shin.
    3. Keep both sit bones grounded and lengthen up through your spine.
    4. To deepen it, gently hinge your chest forward over the front leg.
    5. Hold and breathe.
  • Arm & Shoulder Stretch
    1. Stand tall with your feet shoulder-width apart.
    2. Bring one arm straight across the front of your chest.
    3. Use the opposite hand to gently draw the arm closer to your body.
    4. Keep your shoulders down and relaxed as you feel the stretch.
    5. Hold, then release slowly.
  • Camel Pose
    1. Kneel upright with your knees hip-width apart and the tops of your feet on the mat.
    2. Rest your hands on your lower back with your fingers pointing down.
    3. Lift your chest and gently draw your elbows toward each other.
    4. Ease your hips forward and arch back, reaching for your heels if they come easily.
    5. Keep your neck long and hold, then rise slowly and rest.
  • Chest & Shoulder Stretch
    1. Stand tall and clasp your hands together behind your back.
    2. Straighten your arms and gently lift your hands away from your body.
    3. Draw your shoulder blades together to open the chest.
    4. Lift your chest tall and keep your neck relaxed.
    5. Hold, then release slowly.
  • Chest Opener (Hands Behind Head)
    1. Stand or sit tall and place both hands behind your head with your elbows pointing forward.
    2. Slowly open your elbows out wide to the sides.
    3. Draw your shoulder blades together as your chest opens.
    4. Lift your chest and keep your chin level.
    5. Hold, then bring the elbows back forward.
  • Child's Pose
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.
  • Cobra
    1. Lie face down with your legs extended and your hands under your shoulders.
    2. Press the tops of your feet and your hips into the mat.
    3. Inhale and gently lift your chest, peeling it off the floor.
    4. Keep your elbows bent and draw your shoulders down and back.
    5. Lengthen through the crown of your head and hold.
  • Downward Dog
    1. Start on all fours with your hands slightly ahead of your shoulders.
    2. Tuck your toes and lift your hips up and back.
    3. Straighten your legs as much as is comfortable, forming an inverted V.
    4. Press the floor away through your hands and lengthen your spine.
    5. Let your heels reach toward the floor and relax your head between your arms.
  • Figure-4
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release.
  • Frog Stretch
    1. Begin on all fours, then widen your knees out to the sides as far as is comfortable.
    2. Turn your toes out and keep the inner edges of your feet on the floor.
    3. Lower onto your forearms and keep your back flat.
    4. Gently rock your hips back toward your heels until you feel your inner thighs open.
    5. Rock forward to ease off, then back again, breathing slowly throughout.
  • Happy Baby
    1. Lie on your back and draw both knees toward your chest.
    2. Open your knees a little wider than your torso and lift your feet toward the ceiling.
    3. Reach up and hold the outside edges of your feet, or your shins.
    4. Gently draw your knees down toward the floor beside your ribs, keeping your tailbone down.
    5. Hold and breathe, rocking gently side to side if it feels good.
  • Kneeling Hip Flexor Stretch
    1. Kneel with one knee on the floor and the opposite foot forward, knee bent over the ankle.
    2. Tuck your hips slightly under and lift your chest tall.
    3. Gently shift your weight forward until you feel a stretch at the front of the hip.
    4. Keep your front knee stacked over your ankle.
    5. Hold, then release slowly.
  • Legs Up the Wall
    1. Sit sideways next to a wall, then roll onto your back and extend both legs up the wall.
    2. Scoot your hips as close to the wall as feels comfortable.
    3. Let your legs rest against the wall and relax your arms by your sides.
    4. Soften your shoulders, jaw, and lower back.
    5. Stay still and let the stretch feel restful rather than forced.
  • Low Lunge
    1. Step one foot forward into a lunge and lower the back knee gently to the mat.
    2. Set your front knee over your ankle and untuck or tuck the back toes as comfortable.
    3. Sink your hips forward until you feel the front of the back thigh open.
    4. Keep your chest lifted and your spine long.
    5. Hold and breathe, then step back to release.
  • Lunge with One-Handed Side Stretch
    1. Step into a low lunge with one foot forward and the back knee resting on the mat.
    2. Sink your hips gently forward to feel the front of the back thigh open.
    3. Reach the arm on your back-leg side up overhead.
    4. Lean toward your front leg to lengthen the side body.
    5. Hold and breathe, then return with control.
  • Lunge with Two-Handed Side Stretch
    1. Step into a low lunge with one foot forward and the back knee resting on the mat.
    2. Settle your hips forward to open the front of the back thigh.
    3. Reach both arms up overhead and lengthen through your spine.
    4. Lean gently toward your front leg, keeping both arms extended.
    5. Hold and breathe, then return with control.
  • Neck Stretch
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.
  • Pigeon Pose
    1. From all fours, bring one knee forward toward that wrist and slide the other leg straight back.
    2. Settle the front shin down at a comfortable angle and square your hips.
    3. Extend the back leg straight behind you with the top of the foot down.
    4. Stay tall, or walk your hands forward and fold over the front leg.
    5. Breathe into the hip and hold.
  • Puppy Pose
    1. Start on all fours with your hands under your shoulders and knees under your hips.
    2. Walk your hands forward while keeping your hips stacked over your knees.
    3. Lower your chest toward the floor with your arms reaching long.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your upper back and hold.
  • Reclined Butterfly
    1. Lie on your back on a mat with the soles of your feet together and your knees falling open to the sides.
    2. Let your knees relax open under their own weight.
    3. Rest your arms by your sides with your palms facing up.
    4. Soften your hips and let your lower back settle into the mat.
    5. Hold and breathe slowly, releasing a little more with each exhale.
  • Savasana
    1. Lie flat on your back on a mat with your legs extended and your arms resting by your sides, palms facing up.
    2. Let your whole body grow heavy and settle into the mat.
    3. Soften your face, shoulders, hands, and feet.
    4. Release any holding in the body and let the breath flow naturally.
    5. Rest here quietly, staying calm and still.
  • Seated Butterfly
    1. Sit tall on a mat and bring the soles of your feet together in front of you.
    2. Let your knees fall open out to the sides.
    3. Hold your feet or ankles and lengthen up through your spine.
    4. Gently hinge forward from your hips to deepen the stretch in your inner thighs.
    5. Hold and breathe, letting your knees relax a little lower with each exhale.
  • Seated Deep Breathing
    1. Sit tall and comfortably with your hands resting on your thighs and your shoulders relaxed.
    2. Inhale slowly through your nose, letting your belly expand.
    3. Pause gently at the top of the breath.
    4. Exhale slowly and fully, softening your shoulders.
    5. Continue at a calm, unhurried pace.
  • Seated Forward Fold
    1. Sit with your legs extended straight in front of you and your spine tall.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and hinge forward from your hips, reaching toward your feet.
    4. Let your hands rest on your shins, ankles, or feet, wherever they reach.
    5. Relax your neck and breathe, easing forward with each exhale.
  • Seated Hamstring Stretch
    1. Sit on a mat with one leg extended and the other foot drawn in toward the inner thigh.
    2. Sit tall and lengthen through your spine.
    3. Hinge forward from your hips over the extended leg.
    4. Reach toward your foot until you feel a stretch along the back of the thigh.
    5. Hold, then release slowly.
  • Seated Sciatic Nerve Glide
    1. Sit tall on a stable seat with both feet flat on the floor.
    2. Slowly straighten one leg in front of you, keeping your head and back still.
    3. Gently pull your toes toward you, then point them slightly away, moving at the ankle.
    4. Bend your knee and lower your foot to the floor with control.
    5. Repeat smoothly within a comfortable range, and switch legs when cued.
  • Seated Side Stretch
    1. Sit tall, cross-legged or in a chair, with both sit bones grounded.
    2. Rest one hand on the floor or your seat beside you.
    3. Reach the other arm up and over toward the opposite side.
    4. Lengthen along the side of your body, keeping both hips down.
    5. Hold and breathe, then return with control.
  • Seated Twist
    1. Sit tall, cross-legged or in a chair, with your spine long.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and rotate your torso toward one side, leading with your chest.
    4. Rest your hands to support the twist without forcing it.
    5. Hold and breathe, then unwind with control.
  • Side Lying Quadricep Stretch
    1. Lie on your side on a mat with your legs stacked and your head supported by your lower arm.
    2. Bend the top knee and reach back to hold the top of that foot.
    3. Gently draw the heel toward your glutes until you feel a stretch in the front of the thigh.
    4. Keep your hips stacked and your knees close together.
    5. Hold, then release slowly.
  • Standing Calf Stretch
    1. Stand arm's length from a wall and place both hands on it at shoulder height.
    2. Step one foot back, keeping that leg straight and the heel pressed down.
    3. Bend your front knee and lean toward the wall until you feel the back calf stretch.
    4. Keep your back heel down and your toes pointing forward.
    5. Hold, then release slowly.
  • Standing Deep Breathing
    1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
    2. Inhale slowly through your nose as you sweep your arms out and up overhead.
    3. Pause gently at the top of the breath.
    4. Exhale slowly as you lower your arms back down.
    5. Continue at a calm, unhurried pace.
  • Standing Forward Fold
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.
  • Standing Hamstring Stretch
    1. Stand tall and step one foot a short stride forward.
    2. Straighten the front leg and lift its toes, resting on the heel.
    3. Bend the back knee slightly and rest your hands on your thighs.
    4. Hinge forward from your hips with a long back until you feel the stretch behind the front thigh.
    5. Hold and breathe slowly, easing a little deeper on each exhale.
  • Standing Quad Stretch
    1. Stand tall near a wall or sturdy support and hold on with one hand for balance.
    2. Shift your weight onto one leg and bend the other knee, drawing that heel toward your glutes.
    3. Reach back and hold the top of that foot with your hand.
    4. Gently draw the foot closer, keeping your knees together and your chest tall.
    5. Hold, then release slowly.
  • Standing Side Stretch
    1. Stand with your feet about hip-width apart and your spine tall.
    2. Reach both arms overhead and clasp your hands, or reach one arm up.
    3. Inhale and lengthen up through your fingertips.
    4. Exhale and lean gently toward one side.
    5. Hold and breathe, then return through center.
  • Supine Twist
    1. Lie on your back with your knees bent, feet on the floor, and arms extended out to the sides.
    2. Draw both knees toward your chest.
    3. Let the knees lower together to one side while both shoulders stay heavy on the mat.
    4. Turn your gaze gently in the opposite direction if it feels comfortable.
    5. Hold and breathe, then return through center.
  • Thread the Needle
    1. Start on all fours with your wrists under your shoulders and your knees under your hips.
    2. Reach one arm up toward the ceiling, opening your chest.
    3. Thread that arm underneath your body, sliding the back of the hand along the floor.
    4. Lower that shoulder and the side of your head to rest on the mat.
    5. Hold and breathe, then unwind with control.
  • Tree Pose
    1. Stand tall with your feet together and your weight even through one foot.
    2. Shift your weight onto the standing leg and find a steady gaze ahead.
    3. Place the sole of the other foot on your calf or inner thigh, avoiding the knee.
    4. Press your foot and leg together and lengthen up through your spine.
    5. Bring your hands to your chest or overhead and hold.
  • Triangle Pose
    1. Stand with your feet wide, one foot turned out and the other slightly in.
    2. Extend both arms out to the sides at shoulder height.
    3. Reach toward your front foot, then lower that hand to your shin or the floor.
    4. Open your chest and reach the top arm toward the ceiling.
    5. Lengthen through both sides and hold.
  • Upward Dog
    1. Lie face down with your legs extended and your hands beside your lower ribs.
    2. Press the tops of your feet firmly into the mat.
    3. Straighten your arms to lift your chest and thighs off the floor.
    4. Roll your shoulders back and down, opening your chest forward and up.
    5. Keep your legs active and hold, gazing gently forward.
  • Wall Shoulder Flexion
    1. Stand facing a wall about an arm's length away.
    2. Place your hands on the wall at shoulder height, shoulder-width apart.
    3. Walk your feet back and hinge at the hips until your arms and back form a long line.
    4. Let your chest sink gently toward the floor to open your shoulders.
    5. Hold with your head between your arms, breathing evenly.
  • Wall Thoracic Extension
    1. Stand facing a wall with your feet a small step away from it.
    2. Lace your hands behind your head and rest your elbows on the wall above you.
    3. Let your chest sink toward the wall, arching gently through your upper back.
    4. Keep your ribs soft and your lower back from over-arching.
    5. Hold and breathe slowly into your upper back.
  • Warrior I
    1. Step one foot forward into a lunge with the back foot angled out and grounded.
    2. Bend your front knee over your ankle and square your hips forward.
    3. Press firmly through the outer edge of your back foot.
    4. Reach both arms overhead, lengthening up through your spine.
    5. Hold and breathe.
  • Warrior I & II
    1. Step one foot forward into a lunge with the back foot grounded and angled out.
    2. Bend your front knee, square your hips, and reach both arms overhead for Warrior I.
    3. Hold and breathe, staying tall through your spine.
    4. Open your hips and chest to the side and lower your arms parallel to the floor for Warrior II.
    5. Gaze over your front hand and hold.
  • Warrior II
    1. Stand with your feet wide, one foot turned out and the other slightly in.
    2. Bend your front knee over your ankle, keeping your back leg straight.
    3. Extend both arms parallel to the floor, reaching front and back.
    4. Turn your gaze out over your front hand.
    5. Sink your hips and hold.
  • Warrior II & Extended Side Angle
    1. Stand with your feet wide, one foot turned out and the other slightly in.
    2. Bend your front knee and extend your arms parallel to the floor for Warrior II.
    3. Hold and breathe, sinking into your hips.
    4. Rest your front forearm on your thigh and sweep the top arm up and over your ear.
    5. Lengthen one long line from back foot to top hand and hold.
  • Warrior III
    1. Stand tall and shift your weight onto one leg with a soft bend in that knee.
    2. Hinge forward from your hips, reaching your chest and arms out in front of you.
    3. Lift the other leg straight behind you until it lines up with your torso.
    4. Form one long line from your fingertips to your back heel, hips level and squared to the floor.
    5. Hold and breathe, then lower with control.
  • Wrist Stretch
    1. Extend one arm in front of you at shoulder height with the palm facing forward.
    2. Use your other hand to gently draw the fingers back toward you.
    3. Feel a soft stretch through the wrist and forearm.
    4. Hold, then point the fingers down and gently draw them in.
    5. Hold, then release slowly.

140 moves. Clear instructions.

Cardio, strength, mobility, and stretching. Find a move, read the steps, and make it part of your next session.

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