Warm up – 3 exercises, 30 seconds each

Jumping jacks

• Stand upright with legs together, arms at your sides
• Feet jump out to shoulder-width apart, and stretch arms out from side and going overhead
• Jump back to starting position

High knees

• Start standing with feet hip-distance apart
• Arms in front of you, elbows bent, at hip level
• One at a time, pull knee up to touch your hand

Butt kicks

• Start standing with feet hip-distance apart
• One at a time, bring each heel to touch your butt

Workout – 5 exercises, 45 seconds each, 3 sets, 1 minute break between each set

Burpees

• Stand with feet shoulder-width apart, arms at your sides
• Jump into a high plank position and lower body until chest touches floor
• Jump both feet back so that feet are outside of hands
• Reach arms up overhead and jump feet together
• *Easy version: do half burpees by skipping the last jumping feet together

Lunges

• Start with feet hip-width apart
• Take a big step forward with one leg (work the same leg for one set)
• Lower body until front leg’s thigh is parallel to the floor and front leg’s shin is vertical. Body weight not to pass front toes.
• Press into front heel to drive back up to starting position
• Remember to have both legs at a 90-degree angle when bent, chest open and body upright
• Should feel it more on your rear leg while working both legs
• *Easy version: alternating legs for one set

Tricep push-ups 

• Start in a high plank position, with hands directly under shoulders
• Elbows pointed back
• Lower yourself to the floor, keep elbows pointed back and engage your core
• Lower until your arms, shoulders and elbows make a 90-degree angle. Push hard into the ground to lift yourself back up
• *Easy version: do normal push ups on your knees and start from the bottom to push up

Squats

• Start with feet shoulder-width apart
• Bend your legs and lower your hips toward the floor, making sure not to let your knees collapse inward
• Return to stand while squeezing your glutes
• Once you get comfortable with the squats, speed up and gain more speed
• Remember to keep your core tight, knees aligned, with toes and chest up

Mountain climbers

• Start in a high plank position, with hands directly under shoulders
• One at a time, pull your knee to your elbow
• Challenge: add in a twist. Pull opposite knee to opposite elbow

Core challenge – 30 seconds each

Normal crunches

• Lie on your back with knees bent
• Look up, hands behind head
• Open your arms, lift chest up
• Working the upper abs, don’t pull neck up

Leg extensions

• Lie on your back, upper body relaxed, lower back on the ground
• Pull knees to chest and extend legs full range
• Push your heels in front as far as you can

Compound crunches

• Lie on your back, hands next to ears on mat, knees bent and toes on mat
• Touch knees with elbows
• Pick up speed as you go

Rotation compound crunches (15 seconds each side)

• Lie on your back, one hand behind head
• Pull elbow towards opposite knee
• Work one side then the other

Side planks (15 seconds each side)

• Hold body on one side in straight position supported by one arm and side of one foot
• Lift hips up and down
• *Hard version: put feet on top of each other
• *Medium version: put both feet on the mat, aligned, one foot in front of the other
• *Easy version: put top foot on mat in front and back leg’s knee on mat

Single leg hip thrusts (15 seconds each side)

• Lie on your back, hands behind head, one leg pointing up to ceiling
• Use supporting leg to push hips up
• Working glutes, hamstrings and abs
• *Challenge: lower leg down to 45 degrees

Do some stretches after the workout. Stretch out your arms, abs and legs.