Start on your hands and knees, wrists under shoulders, knees under hips. On your inhale, drop your belly toward the floor, lift your chest and tailbone, and look slightly upward — this is the cow position. On your exhale, press into your hands, round your spine toward the ceiling, tuck your chin toward your chest, and draw your belly button in — this is the cat position. Flow between the two positions slowly, one breath per movement.

Stand with feet shoulder-width apart, toes turned slightly out. Extend your arms forward for balance. Sink your hips down and back into a deep squat — the goal is to get your hips below your knees while keeping your heels flat on the floor. Hold the bottom position for each 20-second work interval. If your heels come up, widen your stance or hold a doorframe for support.

Sit on the floor with both knees bent at 90-degree angles. Your front leg should have the outer thigh resting on the floor, knee pointing forward. Your back leg should have the inner thigh resting on the floor, knee pointing to the side. Sit tall. Now rotate both legs to switch sides — the front leg becomes the back leg and vice versa. Control the movement; don’t let your knees slam down.

Start on your hands and feet with your knees hovering about one inch off the floor. Keep your back flat and your hips level — no piking up. Move forward by stepping your right hand and left foot at the same time, then your left hand and right foot. In a small space, take 5 steps forward and 5 steps back. Stay low the entire time.

Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Arms rest at your sides, palms down. Press through your heels and squeeze your glutes to lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold the top for 2 seconds, squeezing hard, then lower slowly. Repeat for each work interval.

Step into a deep lunge with your right foot forward. Plant your left hand on the floor inside your right foot. Now rotate your torso open to the right and reach your right arm toward the ceiling. Follow your hand with your eyes. Hold 2–3 seconds, feeling the stretch through your hip, groin, and mid-back. Bring your hand back down and step into a lunge on the opposite side. Alternate sides throughout the work interval.

Stand with feet together, arms at your sides. Jump your feet out wide while simultaneously raising both arms overhead in a V shape. Jump back to the starting position. Keep it light and rhythmic — this is a warm-up, not a sprint. If space or noise is a concern, do step jacks instead: step one foot out to the side while raising your arms, then step it back and repeat on the other side.

Stand with feet shoulder-width apart, hands clasped in front of your chest. Push your hips back and bend your knees to lower yourself until your thighs are at least parallel to the floor. Keep your chest lifted, your knees tracking over your toes, and your weight in your heels. Press through your heels to stand back up. Repeat continuously through each work interval.

Lie on your back with both arms extended straight toward the ceiling and both knees bent at 90 degrees in a tabletop position. Press your lower back firmly into the floor — there should be no gap between your back and the ground. Slowly extend your right arm overhead toward the floor while simultaneously straightening your left leg and lowering it toward the floor. Return to the starting position and repeat on the opposite side. Alternate throughout.

Stand tall. Fold forward at the hips and place your hands on the floor — bend your knees slightly if you need to. Walk your hands out until you’re in a full plank position: arms straight, body in a rigid line from head to heels. Hold the plank for 2 seconds. Then walk your feet forward toward your hands in small steps, keeping your legs as straight as possible. Stand up. Repeat.

Sit on the floor. Place your hands behind you, fingers pointing toward your feet. Plant your feet flat on the floor with knees bent. Lift your hips off the ground until your torso forms a tabletop — belly facing the ceiling. Now walk forward by moving your right hand and left foot at the same time, then your left hand and right foot. In a small space, go 5 steps forward, 5 steps back. Keep your hips elevated the entire time.

Kneel on both knees. Place your left hand on the floor for support. Put your right hand behind your head with your elbow pointing down. Now rotate your torso to the right, driving your right elbow toward the ceiling while your eyes follow. Hold for a beat at the top, feeling your mid-back open. Return to the starting position with your elbow pointing down. Complete all reps on one side, then switch for the next work interval.

Start in a push-up position. Lower yourself to the bottom of a push-up — chest near the floor, elbows bent. Press back up to the top. From the top, immediately push your hips up and back into a downward dog: hips high toward the ceiling, arms straight, head between your biceps, heels pressing toward the floor. Your body should form an inverted V. Hold for one breath, then flow back into the next push-up. If full push-ups are too hard, do them from your knees.

Start standing. Bend forward and grab your toes — bend your knees as much as you need to reach them. Now, with your hands still holding your toes, straighten your legs as much as possible. You’ll feel a deep hamstring stretch. From there, bend your knees back into a deep squat position — chest up, hips low, still holding your toes. Then release and stand all the way up. Repeat.

Lie on your back. Bring the soles of your feet together and let your knees fall open to the sides, creating a diamond shape with your legs. Place your arms on the floor next to you, palms up. Let gravity pull your knees toward the floor — don’t force them. Breathe deeply and allow yourself to relax into the stretch for the full work interval. Each exhale should take you a little deeper.

Lower yourself into a deep squat — as low as you can go with your heels flat. Place your hands behind your head. Now walk forward in this low squat position, taking small steps. Stay low the entire time — your thighs should never rise above parallel. In a small space, walk forward 5 steps, turn, and walk back 5 steps. This will burn.

Lie on your right side. Stack your feet or stagger them (staggered is easier). Place your right forearm on the floor, elbow directly under your shoulder. Lift your hips off the floor until your body forms a straight diagonal line from head to feet. Extend your left arm toward the ceiling. Hold this position for the full 20-second work interval. Switch sides on alternating rounds — right side on odd rounds, left side on even rounds.

Lie on your back with your arms extended out to the sides in a T shape, palms down. Bend your left knee and cross it over your body to the right side, letting it fall toward the floor. Keep your left shoulder on the ground and turn your head to look left. Hold this position for the full work interval, breathing into the twist on each exhale. Switch sides on alternating rounds.

Stand in place. Drive your right knee up to hip height while swinging your left arm forward, as if running. Quickly switch, driving your left knee up and right arm forward. Stay on the balls of your feet. Keep an easy, sustainable pace — this is a warm-up movement, not an all-out sprint. If you need to reduce impact, march in place with high knees instead of jogging.

Lie on your back. Extend your arms overhead near your ears and straighten your legs. Press your lower back firmly into the floor — there should be zero gap. Now lift your arms, head, shoulders, and legs off the floor about 6 inches. Your body should form a shallow banana shape with only your lower back and hips on the floor. Hold this position for the full 20-second work interval. If it’s too hard, bend your knees or keep your arms by your sides.

From all fours or a plank, bring your right shin across your body and place it on the floor — right knee near your right wrist, right foot near your left hip. Extend your left leg straight behind you. Sink your hips toward the floor. If you’re flexible enough, fold your torso forward over your front shin. If not, stay upright with your hands on the floor for support. Hold for the full work interval. Switch sides on alternating rounds.

Stand with feet wider than shoulder width, toes turned out. Drop into a deep, wide squat. Place your hands on the floor between your feet and use your elbows to press your knees outward. Keep your torso as upright as possible. Rock forward and back gently in this position, exploring the range of motion in your hips. Hold the deepest position you can for each work interval.

Stand tall. Fold forward and place your hands on the floor. Walk your hands out to a full plank. From the plank, bend your knees so they hover one inch off the floor — you’re now in a bear crawl position. Take 4 bear crawl steps forward, then 4 back. Walk your hands back to your feet and stand up. Repeat the full sequence for each work interval.

Hold a towel, rolled-up shirt, or broomstick in both hands with a very wide grip — wider than shoulder width. Start with the towel in front of your thighs, arms straight. Keeping your arms straight the entire time, raise the towel up, overhead, and behind your back in one smooth arc until it touches behind your glutes. Reverse the motion back to the front. Repeat slowly. If it’s too hard, widen your grip. As you get more flexible, narrow it.

Stand next to a wall and place one hand on it for balance. Standing on your left leg, swing your right leg forward and backward in a controlled pendulum motion. Keep your torso upright — the swing comes from the hip, not from leaning. Do front-to-back swings for 4 rounds, then switch to side-to-side swings for the remaining rounds. Switch legs on alternating rounds.

Stand about two feet from a wall. Place your hands on the wall at chest height, shoulder-width apart. Keep your body in a straight line from head to heels — just like a plank, but at an angle. Bend your elbows to bring your chest toward the wall (2 seconds down), then press back out to straight arms (1 second up). Keep your core braced the entire time. To make it harder, step your feet further back from the wall.

Stand tall with your feet together. Tuck your chin to your chest. Begin to roll your spine forward one vertebra at a time — first the neck, then the upper back, then the mid-back, then the lower back. Let your arms hang. Go as far as you can while keeping your legs straight. At the bottom, pause for a breath, then slowly reverse, stacking each vertebra back up from the bottom until you’re standing tall again. Bodyweight only — no added load.

Start in a high plank position — arms straight, hands under shoulders, body in a rigid line. Drive your right knee forward toward your chest while keeping your left leg extended. Quickly switch, extending your right leg back and driving your left knee forward. Your legs should mimic a running motion while your upper body stays locked in the plank position. Keep your hips level — don’t let them pike up.

Lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left knee, creating a figure-4 shape. Reach both hands behind your left thigh and pull your left leg toward your chest. You’ll feel a deep stretch in your right glute and outer hip. Hold for the full work interval. Switch sides on alternating rounds. Pull gently — this should stretch, not hurt.

Start in downward dog: hips high, arms straight, head between your biceps, heels pressing toward the floor, body forming an inverted V. From here, sweep your body forward and low through a low plank position, then press your chest up into cobra: hips on the floor, chest lifted, arms pressing into the ground, spine in extension, head looking forward. Hold cobra for a breath, then push back into downward dog. Flow between the two positions continuously.

Start on your hands and knees — wrists under shoulders, knees under hips. Keep your back flat and your neck neutral. Now lift your knees off the floor so they hover about one inch above the ground. Hold this position for the full work interval. That’s it. Don’t move, don’t shift — just hold. Your core, shoulders, and quads will do all the work.

Kneel on the floor facing away from a wall. Place the top of your right foot against the wall behind you with your shin running up the wall. Step your left foot forward into a lunge position — left foot flat on the floor, left knee bent at about 90 degrees. Now squeeze your right glute and gently push your hips forward until you feel an intense stretch in the front of your right hip and thigh. Hold for the full work interval. Switch sides on alternating rounds.

Stand with both arms extended out to the sides at shoulder height. Make small circles, gradually increasing to full, large circles. Do forward circles for the first 4 rounds, backward circles for rounds 5–6. For the final 2 rounds, switch to wrist extensions: press your palms together in front of your chest with fingers pointing upward, then gently press downward to stretch the wrists and forearms. Hold for 10 seconds, release, repeat.

Stand on your left leg. Place the sole of your right foot against your inner left knee or calf — not against the knee joint itself. Extend your arms out to the sides for balance. Hold for the full 20-second work interval. Switch legs on alternating rounds. Once this feels easy, close your eyes — this dramatically increases the difficulty by removing visual balance cues.

Start seated on the floor, legs crossed or one leg tucked. Without using your hands, stand up. Then lower yourself back down to a seated position — again, without using your hands. Get creative with how you transition: you can lean forward and plant one foot, you can roll to a kneeling position first, whatever works. The goal is to go from floor to standing and back using only your legs and core. Repeat throughout the work interval.

Sit on the floor with your legs spread wide in a straddle — as wide as you can comfortably go. Keep your toes pointed up and your legs straight. Place your hands on the floor in front of you and slowly walk them forward, bringing your chest toward the ground. Hinge from your hips, not your lower back — try to keep your spine long as you fold forward. Hold the deepest position you can for the full work interval. Each exhale, walk your hands a little further.