The inchworm is one of the best warmup moves you can do. It wakes up your shoulders and core, and it gives your hamstrings a good stretch before you start working. No equipment, and all you need is a little floor space.

How to do it:

Stand with your feet about shoulder width apart.

Keep your legs as straight as you can and reach your hands down to the floor near your feet.

Walk your hands out one at a time until you’re in a push up position.

Keep your core tight and your body in a straight line. Don’t let your hips sag, and don’t let them pike up.

Walk your hands back to your feet and stand up. That’s one.

Make it easier: bend your knees a little if your hamstrings are tight.

Make it harder: walk your hands out past your head before you walk back, or add a push up at the bottom.

Take your time with these. Slow and controlled is the point.