Bodyweight Squats
Squats strengthen the legs, hips and core. Stand with feet shoulder-width apart, lower until thighs are parallel to the ground, then press back up. Aim for 3 sets of 15 reps.
Push-Ups & Variations
Classic push-ups build upper body strength. Beginners can start on their knees; advanced teens can try decline or diamond push-ups to increase the challenge.
Plank & Core Work
Hold a high plank for 30–60 seconds, keeping your body in a straight line. Side planks and mountain climbers add variety and challenge your obliques.
Lunges & Step-Ups
Lunges improve balance and coordination while working the legs. Step-ups onto a sturdy chair or stair also boost single-leg strength.
Jumping & Agility Drills
Box jumps, skipping rope and agility ladder drills increase power and footwork. Make sure to land softly and keep sessions short to avoid overuse.
Start Training at Home
These exercises are a great way to stay active between sessions. When you’re ready for more guidance, our coaches can help you progress safely.
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