Workouts is a signed-in section (More menu, or Home). Each move is a line-drawing sketch with steps, cues, an easier version, and a slightly harder one. Print a single sketch from the move page, or print a whole set. The chair-only packing sheet is eight seated moves on one page — tape it next to the packing tape. Ready-made sets: Mail-day reset, Heart pump, Strong for carrying mail, Quiet breath, Packing-desk reset.
Kinds
- Cardio — march, step-jacks, easy high knees, side steps, walking, seated march. Talk test: you can still speak.
- Muscular — wall and knee push-ups, half squat, sit-to-stand, bridge, bird dog, Superman, calf raise, knee plank, curl-up, seated press, seated row.
- Breathing — box breathing (animated box), belly breathing, long exhale. Not treatment for an asthma or panic emergency.
- Stretch — shoulders, chest, hamstrings, calves, cat-cow, hip flexor, neck ease, quad, folded rest, wrist rolls, overhead reach, ankle circles.
Videos: HHS Move Your Way® clips stay as official YouTube embeds. CDC home-strength clips (half squat, push-ups, Superman, toe lift, sit-ups) are U.S. public domain and we host the files on this site so a YouTube takedown cannot blank the player. We do not rip random gym influencers or put those files on Community Server.
Not medical advice, not a diet, not dating bait. Stop for sharp pain, chest pressure, dizziness, or if you cannot catch your breath. Stay clothed. Mail off the floor. Don’t show up at a penpal’s house to train. Classroom → Home workouts is the short course.