Single-leg push-up
One foot a hand off the mat, hips level. Switch feet every rep.
From the Army’s drills
Moves from the US Army's physical readiness training (FM 7-22), a public-domain manual: its shoulder stability drill and parts of its preparation and conditioning drills.
Half jack
Jump the feet apart as your arms rise to shoulder height, then back together. Land softly.
Eight-count push-up
Squat, hands down, jump the feet back to a plank, do a push-up, jump the feet in and stand.
W raise
Face down, elbows in by your ribs, hands out. Lift your arms a hand off the mat and squeeze your shoulder blades.
T raise
Face down, arms straight out to the sides, thumbs up. Lift them and pause.
L raise
Face down, upper arms out to the sides, elbows bent, hands toward your head. Lift and pause.
I raise
Face down, arms long overhead beside your ears. Lift them without arching your neck.
I-T-Y-L-W
The whole drill: lift your arms in an I, a T, a Y, an L and a W, a short pause in each, arms never resting.
High jumper, no hop
Knees soft, swing your arms back, then forward and overhead as you rise onto your toes.
High jumper
Swing your arms back as you dip, then forward and overhead as you hop. Land softly.
Fast high jumper
Swing your arms back as you dip, then forward and overhead as you hop. Land softly. The same move at a quicker pace. Stay light and in control.
Front kick, knee bent
Lift one knee to hip height and tap it with the other hand. Stand tall, then the other side.
Front kick toe touch
Kick one straight leg up in front and reach for it with the other hand. Then the other side.
Fast front kick toe touch
Kick one straight leg up in front and reach for it with the other hand. Then the other side. The same move at a quicker pace. Stay light and in control.
Squat and reach
Squat until your fingertips near the mat, then stand and reach high onto your toes.
Power jump
Squat, fingertips toward the mat, then jump straight up with your arms overhead. Land softly into the next squat.
Tuck jump
Jump and pull both knees up toward your chest, then land softly with bent knees.
Windmill, hand to knee
Feet wide, arms out. Bend and turn, one hand to the opposite knee, the other arm up. Stand, then the other side.
Windmill
Feet wide, arms out. Bend and turn, one hand to the outside of the opposite foot, the other arm reaching up. Stand, then the other side.
Supine bicycle, legs high
On your back, hands at your head. Draw one knee in and turn the opposite elbow toward it, the other leg reaching up and out. Switch sides.
Supine bicycle
On your back, hands at your head. Draw one knee in and turn the opposite elbow toward it while the other leg reaches long and low. Switch sides.
Supine bicycle, pause
On your back, hands at your head. Draw one knee in and turn the opposite elbow toward it while the other leg reaches long and low. Switch sides. Hold still for two seconds at the hardest point.
Bent-leg body twist
On your back, arms out on the mat, knees bent above your hips. Lower both knees to one side, shoulders down, then the other side.
Straight-leg body twist
On your back, arms out on the mat, legs straight up. Lower both legs to one side, shoulders down, then the other side.
Swimmer, arms only
Face down, arms long and a hand off the mat. Lift one arm higher, then the other, in a steady flutter.
Swimmer
Face down, arms and legs a hand off the mat. Lift one arm and the opposite leg higher, then switch, in a steady flutter.
Push
Chest, shoulders and arms.
Push-up
Wall push-up
Hands on the wall at shoulder height, body in one line.
Knee push-up
Keep knees, hips and shoulders in one line.
Push-up
Keep your body one straight plank.
Single-leg push-up
One foot a hand off the mat, hips level. Switch feet every rep.
Decline push-up
Feet on the chair, hips level, lower your chest to the mat.
Archer push-up
Shift over one hand and keep the other arm long.
Pike push-up
Incline pike push-up
Hands on the chair, hips high, lower the top of your head toward the seat.
Pike push-up
Walk your feet in, hips high in an upside-down V, arms in line with your back. Elbows bend back as your head lowers toward the mat.
Elevated pike push-up
Feet on the chair, hips over your shoulders. Lower slowly, head forward of your hands.
Chair dip
Bent-knee chair dip
Hands on the seat edge, hips close to it. Elbows bend straight back; the legs may help.
Straight-leg chair dip
Legs long, heels resting on the mat. The arms do the work, not the legs.
Single-leg chair dip
One leg held out straight, one heel on the mat. Switch legs halfway.
Close push-up
Close knee push-up
From the knees, hands under the chest, elbows brushing the ribs.
Close-grip push-up
Hands under the chest a hand apart, elbows straight back along your sides.
Diamond push-up
Thumbs and index fingers touch under the chest. Lower with control.
Sphinx push-up
Knee sphinx push-up
From a forearm plank on the knees, press through the palms until the arms are straight. Lower back to the forearms.
Sphinx push-up
From a forearm plank on the toes, press the forearms off the mat to straight arms, then lower with control.
Sphinx push-up, slow lowering
From a forearm plank on the toes, press the forearms off the mat to straight arms, then lower with control. Take four seconds on the way down.
Fist push-up
Fist knee push-up
From the knees, make fists with the knuckles on the mat and the wrists straight. Lower your chest between your fists.
Fist push-up
Fists on the mat, wrists straight, body one plank. Lower with control and press back up.
Fist push-up, pause
Fists on the mat, wrists straight, body one plank. Lower with control and press back up. Hold still for two seconds at the hardest point.
Back
Upper back and shoulders.
Back raise
Prone Y raise
Thumbs up, lift your arms in a Y. Look at the mat.
Superman
Lift arms and legs together, a hand high, and pause.
Superman pull
Hold the lift and pull your elbows down to your ribs, then reach long.
Superman hold
Lift arms and legs long and hold them still. Breathe, look at the mat.
All fours
Bird dog
Reach one arm and the opposite leg long, hips square to the floor.
Bear hold
Knees a hand above the mat, back flat. Breathe and hold.
Snow angel
Prone snow angel
Face down, arms a hand off the mat. Sweep them from overhead to your hips and back.
Snow angel, legs up
Arms and legs a hand off the mat, arms sweeping slowly.
Snow angel, legs up, pause
Arms and legs a hand off the mat, arms sweeping slowly. Hold still for two seconds at the hardest point.
Reverse plank
Reverse tabletop
Hands behind you, fingers toward your feet. Lift the hips to a flat tabletop, squeeze, lower.
Reverse plank
Hands behind you, legs long, lift the hips into one straight line from heels to shoulders. Hold.
Wall angel
Standing W to Y
Stand tall, elbows bent in a W by your sides. Slide the arms up into a Y and back, shoulders down.
Wall angel
Back, head and arms against the wall. Slide the arms from a W up to a Y without the arms leaving it.
Wall angel, pause
Back, head and arms against the wall. Slide the arms from a W up to a Y without the arms leaving it. Hold still for two seconds at the hardest point.
Shoulder raise
W raise
Face down, elbows in by your ribs, hands out. Lift your arms a hand off the mat and squeeze your shoulder blades.
T raise
Face down, arms straight out to the sides, thumbs up. Lift them and pause.
L raise
Face down, upper arms out to the sides, elbows bent, hands toward your head. Lift and pause.
I raise
Face down, arms long overhead beside your ears. Lift them without arching your neck.
I-T-Y-L-W
The whole drill: lift your arms in an I, a T, a Y, an L and a W, a short pause in each, arms never resting.
Swimmer
Swimmer, arms only
Face down, arms long and a hand off the mat. Lift one arm higher, then the other, in a steady flutter.
Swimmer
Face down, arms and legs a hand off the mat. Lift one arm and the opposite leg higher, then switch, in a steady flutter.
Legs
Thighs and calves.
Squat
Box squat
Sit back until you touch the chair, then stand tall.
Air squat
Push your hips back and keep your heels down.
Single-leg box squat
On one leg, sit back to the chair and stand without pushing off it.
Lunge
Split squat
Feet stay put. Drop the back knee straight down.
Reverse lunge
Step back, lower, then drive through the front heel to stand.
Bulgarian split squat
Back foot on the chair. Most of your weight stays on the front leg.
Side lunge
Half side lunge
Shift into one hip and bend that knee halfway. The other leg stays long.
Side lunge
Sit back into one hip, the other leg long. Push back to the middle.
Cossack squat
Sink all the way down on one side; the long leg turns its toes up.
Wall sit
High wall sit
Back flat on the wall, slide down only halfway. Knees over your ankles.
Wall sit
Back flat on the wall, knees over your ankles, thighs level.
Single-leg wall sit
Hold the sit and straighten one leg out in front. Switch halfway.
Calf raise
Calf raise
Rise onto the balls of your feet, pause, lower slowly. A wall for balance is fine.
Single-leg calf raise
On one foot, the other hooked behind. Rise high and lower slowly. Switch halfway.
Single-leg calf raise, pause
On one foot, the other hooked behind. Rise high and lower slowly. Switch halfway. Hold still for two seconds at the hardest point.
Step-up
Step-up
One foot on a sturdy chair, push through that heel to stand on it, step back down. Switch halfway.
Step-up with knee drive
Step up and drive the free knee to hip height at the top, then step down. Switch halfway.
Step-up with knee drive, slow lowering
Step up and drive the free knee to hip height at the top, then step down. Switch halfway. Take four seconds on the way down.
Sumo squat
Sumo squat
Feet wide, toes out. Sit straight down, knees following the toes.
Sumo squat, heels up
In the bottom of a wide squat, rise onto the balls of your feet, then lower the heels.
Sumo squat, pause
Feet wide, toes out. Sit straight down, knees following the toes. Hold still for two seconds at the hardest point.
Shrimp squat
Half shrimp squat
On one leg, the other bent behind. Lower the back knee halfway to the mat. Switch halfway.
Shrimp squat
On one leg, lower until the back knee almost touches the mat, arms forward for balance. Switch halfway.
Shrimp squat, pause
On one leg, lower until the back knee almost touches the mat, arms forward for balance. Switch halfway. Hold still for two seconds at the hardest point.
Curtsy lunge
Curtsy step
Step one foot back and across behind the other, bend halfway, step back to the middle.
Curtsy lunge
Step back and across, lower until the back knee nears the mat, front knee over the toes. Drive back up.
Curtsy lunge, pause
Step back and across, lower until the back knee nears the mat, front knee over the toes. Drive back up. Hold still for two seconds at the hardest point.
Toe raise
Toe raise
Stand tall and lift the toes and the front of the feet, heels down. Lower slowly.
Wall toe raise
Lean your back on the wall, feet a step out. Lift the toes as high as you can, lower slowly.
Wall toe raise, pause
Lean your back on the wall, feet a step out. Lift the toes as high as you can, lower slowly. Hold still for two seconds at the hardest point.
Hips
Glutes and the back of the legs.
Glute bridge
Glute bridge
Press through your heels and squeeze at the top.
Bridge march
Keep your hips high and level while one foot lifts.
Single-leg bridge
Lift through one heel, the other leg stays long.
Kickback
Donkey kick
On all fours, knee bent, press the sole of one foot up toward the ceiling.
Straight-leg kickback
On all fours, reach one leg long behind you to hip height, hips square.
Straight-leg kickback, pause
On all fours, reach one leg long behind you to hip height, hips square. Hold still for two seconds at the hardest point.
Single-leg hinge
Kickstand hinge
Weight on the front leg, back toes lightly on the mat. Hips back, flat back, then stand. Switch halfway.
Single-leg hinge
On one leg, tip forward as the other leg reaches back in one line with your back. Switch halfway.
Single-leg hinge, pause
On one leg, tip forward as the other leg reaches back in one line with your back. Switch halfway. Hold still for two seconds at the hardest point.
Side-lying hip
Clamshell
On your side, knees bent, feet together. Open the top knee like a shell without rolling back. Switch halfway.
Side-lying leg raise
On your side, legs long. Lift the top leg, toes facing forward, and lower slowly. Switch halfway.
Side-lying leg raise, pause
On your side, legs long. Lift the top leg, toes facing forward, and lower slowly. Switch halfway. Hold still for two seconds at the hardest point.
Fire hydrant
Fire hydrant
On all fours, lift one bent knee out to the side, hips level, and lower it.
Hydrant kick-out
Lift the knee out to the side, straighten the leg long, bend it back in and lower.
Hydrant kick-out, pause
Lift the knee out to the side, straighten the leg long, bend it back in and lower. Hold still for two seconds at the hardest point.
Side leg raise
Low side leg raise
Hands on your hips, stand tall on one leg and lift the other a little out to the side. Lower slowly. Switch halfway.
Side leg raise
Arms out for balance, lift one straight leg out to the side as high as your hips allow, toes forward. Switch halfway.
Side leg raise, pause
Arms out for balance, lift one straight leg out to the side as high as your hips allow, toes forward. Switch halfway. Hold still for two seconds at the hardest point.
Standing kickback
Kickback at a wall
Hands on the wall, squeeze your seat and press one straight leg back, then bring it in. Back stays still. Switch halfway.
Standing kickback
Hands on your hips, lean forward a little and press one leg back without arching your lower back. Switch halfway.
Standing kickback, pause
Hands on your hips, lean forward a little and press one leg back without arching your lower back. Switch halfway. Hold still for two seconds at the hardest point.
Core
Stomach and trunk.
Core
Knee plank
Elbows under shoulders, a long line from knees to head.
Dead bug
Low back stays on the mat as the opposite arm and leg reach.
Forearm plank
Brace your stomach and keep your hips level.
Plank leg lift
Lift one leg a hand high without letting the hips twist.
Hollow body
Tuck hollow hold
Low back pressed into the mat, knees in, hands by your shins, shoulders just off the floor.
Hollow hold, arms down
Legs long and low, arms reaching toward your feet, low back flat on the mat.
Hollow body hold
Arms overhead, arms and legs long and low, low back flat on the mat.
Side plank
Knee side plank
On one forearm and the bottom knee, lift the hips into a straight line. Switch halfway.
Side plank
On one forearm and the side of the bottom foot, one straight line from head to heels. Switch halfway.
Side plank leg lift
Hold the side plank and lift the top leg a foot high, then lower it. Switch halfway.
Crunch
Crunch
Feet flat, low back on the mat. Curl the shoulders up, reaching for the knees.
Tabletop crunch
Legs in a tabletop, low back on the mat. Curl up toward the knees.
Long-arm crunch
Legs in a tabletop, arms overhead beside the ears. Curl up without swinging.
Leg raise
Bent-knee leg raise
Low back pressed down, knees bent. Lift the knees over the hips and lower slowly.
Straight leg raise
Legs long, low back pressed down. Raise them to vertical and lower without touching.
Straight leg raise, slow lowering
Legs long, low back pressed down. Raise them to vertical and lower without touching. Take four seconds on the way down.
Reverse crunch
Reverse crunch
Knees bent over the hips, arms long on the mat. Curl the hips up off the mat, then lower slowly.
Hip lift
Legs straight up, arms long on the mat. Press the feet to the ceiling so the hips lift a little, then lower.
Hip lift, pause
Legs straight up, arms long on the mat. Press the feet to the ceiling so the hips lift a little, then lower. Hold still for two seconds at the hardest point.
Flutter kick
High flutter kick
Low back pressed into the mat, legs long and high. Small quick kicks, up and down.
Flutter kick
Low back pressed into the mat, legs long and low, shoulders just off it. Small quick kicks.
Hollow flutter kick
Arms overhead, legs long and low, low back pressed into the mat. Small quick kicks.
Shoulder tap
Knee plank shoulder tap
From the knees, hands under the shoulders. Touch one shoulder, then the other, hips still.
Plank shoulder tap
In a high plank, feet wide, touch each shoulder in turn without rocking the hips.
Plank shoulder tap, pause
In a high plank, feet wide, touch each shoulder in turn without rocking the hips. Hold still for two seconds at the hardest point.
Plank to dog
Plank to down dog
From a high plank, push the hips up and back into a down dog, then roll forward to the plank.
Plank to dog, leg up
Plank, push back to a down dog and lift one leg long behind you. Lower it and roll forward.
Windmill
Windmill, hand to knee
Feet wide, arms out. Bend and turn, one hand to the opposite knee, the other arm up. Stand, then the other side.
Windmill
Feet wide, arms out. Bend and turn, one hand to the outside of the opposite foot, the other arm reaching up. Stand, then the other side.
Supine bicycle
Supine bicycle, legs high
On your back, hands at your head. Draw one knee in and turn the opposite elbow toward it, the other leg reaching up and out. Switch sides.
Supine bicycle
On your back, hands at your head. Draw one knee in and turn the opposite elbow toward it while the other leg reaches long and low. Switch sides.
Supine bicycle, pause
On your back, hands at your head. Draw one knee in and turn the opposite elbow toward it while the other leg reaches long and low. Switch sides. Hold still for two seconds at the hardest point.
Body twist
Bent-leg body twist
On your back, arms out on the mat, knees bent above your hips. Lower both knees to one side, shoulders down, then the other side.
Straight-leg body twist
On your back, arms out on the mat, legs straight up. Lower both legs to one side, shoulders down, then the other side.
Cardio
Heart and lungs.
Cardio
Step jack
Step out wide as your arms sweep up. No jumping needed.
Half jack
Jump the feet apart as your arms rise to shoulder height, then back together. Land softly.
Jumping jack
Land softly on the balls of your feet.
High knees
Run on the spot, driving each knee to hip height.
Jump squat
Land softly and sink straight into the next jump.
Skater
Skater step
Step wide onto one leg and tap the other foot behind it. Swing your arms.
Skater hop
Bound sideways and land softly on one leg, the other sweeping behind.
Fast skater hop
Bound sideways and land softly on one leg, the other sweeping behind. The same move at a quicker pace. Stay light and in control.
Mountain climber
Slow mountain climber
Hands under the shoulders, step one knee toward the chest, then the other.
Mountain climber
Run the knees in toward the chest, quick and light, hips low.
Fast mountain climber
Run the knees in toward the chest, quick and light, hips low. The same move at a quicker pace. Stay light and in control.
Plank jack
Plank step-out
In a high plank, step one foot out wide and back in, then the other.
Plank jack
In a high plank, jump both feet wide and back together, hips steady.
Fast plank jack
In a high plank, jump both feet wide and back together, hips steady. The same move at a quicker pace. Stay light and in control.
Burpee
Step-back burpee
Hands down, step one foot back then the other to a plank. Step in, stand tall. No jumping.
Squat thrust
Squat, hands on the mat, jump both feet back to a plank and back in, then stand.
Eight-count push-up
Squat, hands down, jump the feet back to a plank, do a push-up, jump the feet in and stand.
Burpee
Squat thrust to a plank, jump the feet in, then jump up with the arms overhead. Land softly.
Inchworm
Half inchworm
Fold down, hands to the mat, walk them out to a tabletop with the hips high, then walk back and stand.
Inchworm
Fold down, walk the hands out to a long plank, hold a breath, walk back and stand. Knees soft if you need.
Inchworm push-up
Walk out to a long plank, do one push-up, walk back and stand. Knees soft if you need.
Squat jack
Step-out squat
Step one foot out wide and sit into a squat, then step back in. Switch sides each time.
Squat jack
Jump the feet wide into a squat, jump them back together. Land softly, chest up.
Fast squat jack
Jump the feet wide into a squat, jump them back together. Land softly, chest up. The same move at a quicker pace. Stay light and in control.
Butt kick
Heel flicks
Walk on the spot, flicking each heel up behind you. Arms swing.
Butt kicks
Jog on the spot, heels up to your seat, light on the balls of the feet.
Fast butt kicks
Jog on the spot, heels up to your seat, light on the balls of the feet. The same move at a quicker pace. Stay light and in control.
March
Standing march
March on the spot, knees up to about hip height, arms swinging.
March and reach
March with the knee high and reach the other arm straight up. Stand tall.
Fast march and reach
March with the knee high and reach the other arm straight up. Stand tall. The same move at a quicker pace. Stay light and in control.
Shadow boxing
Straight punches
Soft knees, hands up by the chin. Punch straight out at shoulder height, one hand then the other.
Squat and punch
Drop into a squat with the hands up, stand and punch. Alternate hands.
Fast squat and punch
Drop into a squat with the hands up, stand and punch. Alternate hands. The same move at a quicker pace. Stay light and in control.
High jumper
High jumper, no hop
Knees soft, swing your arms back, then forward and overhead as you rise onto your toes.
High jumper
Swing your arms back as you dip, then forward and overhead as you hop. Land softly.
Fast high jumper
Swing your arms back as you dip, then forward and overhead as you hop. Land softly. The same move at a quicker pace. Stay light and in control.
Front kick
Front kick, knee bent
Lift one knee to hip height and tap it with the other hand. Stand tall, then the other side.
Front kick toe touch
Kick one straight leg up in front and reach for it with the other hand. Then the other side.
Fast front kick toe touch
Kick one straight leg up in front and reach for it with the other hand. Then the other side. The same move at a quicker pace. Stay light and in control.
Power jump
Squat and reach
Squat until your fingertips near the mat, then stand and reach high onto your toes.
Power jump
Squat, fingertips toward the mat, then jump straight up with your arms overhead. Land softly into the next squat.
Tuck jump
Jump and pull both knees up toward your chest, then land softly with bent knees.
Stretch
Mobility and the cool-down.
Neck stretch
Neck side stretch
Tip one ear toward its shoulder, the other shoulder long and low. Switch halfway.
Assisted neck stretch
Tip the ear down and rest that hand over your head; let its weight do the work. Switch halfway.
Butterfly stretch
Butterfly, sitting tall
Sit with the soles of your feet together and hold your ankles. Sit tall and let your knees sink toward the mat.
Butterfly, folding forward
Feet together and a little closer in. Fold forward from the hips with a long back.
Figure-four stretch
Figure four, foot down
On your back, cross one ankle over the other knee and let that knee open out. The other foot stays on the mat. Switch halfway.
Figure four, knee drawn in
Ankle across the knee, then lift that leg and draw it toward your chest, hands behind the thigh. Switch halfway.
Knees to chest
Single knee to chest
On your back, hug one knee in toward your chest, the other leg long on the mat. Switch halfway.
Knees to chest
Hug both knees in toward your chest and let your lower back sink into the mat.
Pyramid stretch
Half pyramid
Split stance, front leg straight, hands on the front thigh. Hinge forward with a flat back until the back of that thigh stretches. Switch halfway.
Pyramid stretch
Front leg straight, fold over it from the hips, hands down beside the front foot. Keep the back long. Switch halfway.
Seated forward fold
Seated fold, knees soft
Sit tall, legs forward with soft knees. Fold from the hips and slide your hands toward your feet.
Seated forward fold
Legs long, fold forward from the hips and reach for your shins or feet. Breathe out to go a little deeper.
Deep squat
Half squat hold
Sit halfway down, heels on the mat, chest up. Breathe and hold.
Deep squat hold
Feet wide, sink all the way down, elbows gently pressing the knees apart.
Low lunge
Low lunge
Back knee on the mat, hands on the front thigh. Tuck your hips and lean gently forward.
Low lunge, arms up
Back knee down, reach both arms up and lift your chest; the front of the back hip opens.
Downward dog
Downward dog on a chair
Hands on the seat, hips back and high, a long back. Let your head hang between your arms.
Downward dog
Hands and feet on the mat, hips high, heels reaching down. Long back, soft knees if you need them.
Back bend
Sphinx
Forearms on the mat, elbows under your shoulders. Lift the chest a little and breathe.
Cobra
Hips stay on the mat. Press up only as far as feels easy.
Side stretch
Side lunge hold
Sit into one hip, the other leg long. Feel the inside of the long leg.
Cossack hold
Sink all the way down on one side, the long leg toes up. Hold still and breathe.
Hamstring stretch
Lying hamstring stretch
Hold behind the thigh, leg as straight as is comfortable. Ease it toward you.
Deep hamstring stretch
Leg straight and higher, the other foot flat on the mat.