Welcome to your workout!

Step 1: Work that core

These three core exercises will warm you up and strengthen your ab and back muscles.

• Start out holding each one for 20 seconds, and gradually work up to one minute.
• Sore wrists? Give them a break by doing the forearm variants described in the videos.
• Use a blanket or a yoga mat for comfort.
• Make sure to do the Side Plank on both sides. That makes four exercises!

Forward Plank

Backward Plank

Side Plank

Step 2: Getting strong

Here are three exercises that will strengthen your lower and upper body.

• Start off on the easiest variation of each one.
• Try to do 3 sets of 4 reps each. That means do 4 pushups (or squats, or rows), then rest for a few minutes, then do 4 more. Repeat one more time so you've done 12 total.
• As you get stronger, gradually work up to 3 sets of 8 reps each. When you can do that, you're ready for the next harder variation.
• When you go to a harder variation, it's back to 3 sets of 4 reps each for you!

Bodyweight Squat

Pushup

Bodyweight Row

Step 3: Putting it all together

Here's a template for a quick workout you can do in under 30 minutes.

• Do this three times per week.
• Make sure you take at least one day off between each workout.
• For example, if you do this workout on Monday, you can do it again on Wednesday or Thursday.
• But don't do it on Tuesday, your muscles need time to rest!

Warmup

• Hold a forward plank for 20-60 seconds
• Hold a backward plank for 20-60 seconds
• Hold a side plank with your left arm on the ground for 20-60 seconds
• Hold a side plank with your right arm on the ground for 20-60 seconds
• Get a glass of fruit juice to sip while you catch your breath!

Main workout

Repeat this 3 times!

• Do 4-8 reps of a squat variation
• Set a timer for 1 minute and rest.
• Do 4-8 reps of a pushup variation.
• Set a timer for 1 minute and rest.
• Do 4-8 reps of a row variation.
• Set a timer for 1 minute and rest.

And you're done!

Pat yourself on the back a bit, and listen to this song!