30 Days of Movement: At Home, No Equipment Needed Workouts for All Levels and Abilities!

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30 Days of Movement At Home, No Equipment Needed Workouts for All Levels and Abilities! Included: 30 day workout plan with detailed exercise descriptions and photos for every move

Copyright © 2020 by Hannah Setzer All rights reserved. No part of this book may be reproduced, stored, or transmitted by any means—whether auditory, graphic, mechanical, or electronic—without written permission of the author, except in the case of brief excerpts used in critical articles and reviews. Unauthorized reproduction of any part of this work is illegal and is punishable by law. To Contact: Hannah Setzer [email protected]

WELCOME! I am so proud of you for showing up and taking 15-20 minutes for yourself every day.Regardless of your circumstances, you deserve this and I promise that these 30 days will help you get stronger. Through intentionally moving my body I have found more joy, strength, and confidence than ever before. On New Years Day in 2018 I decided to intentionally move my body for 30 days. That practice developed into a years long streak, and I hope to never stop. Every day looks different;my ability, time, and energy levels fluctuate every day, but I always make time for some form of movement. I hope this program can help you develop your own relationship to dedicated, purposeful physical activity. I work in the disability world, and was born with a very severe medical condition that requires me to take all my nutrition through a feeding tube in my stomach. I’ve been left out, forgotten, or ignored because of my disability in a lot of personal and professional situations. I’ve specifically noticed this in fitness--signing up for various classes or gym memberships only to be met with confused looks as to why I’m in those spaces and honestly approached constantly asking if I need assistance. While I’m certain the staff is always well meaning, they probably aren’t accustomed to people that look different being in their spaces and killing it! Because of this, and working in the disability field and seeing how left out my clients are in the fitness world; I created this program to be as adaptable and accessible for all abilities and skill levels. The program is structured to include an active rest day (mine is Sunday, but you can choose a day that works for your schedule and adapt the workouts accordingly). Each workout is listed in order, and includes an index with pictures and detailed exercise descriptions for each move. Disclaimer: I am NOT a doctor, physical therapist, or certified fitness professional. Please do what is best for you; what is comfortable for you, what is medically safe for you to do. Make good decisions!

TABLE OF CONTENTS Day 1 The Workout Day 2 The Workout Day 3 The Workout Day 4 The Workout Day 5 The Workout Day 6 The Workout Day 7 Day 8 The Workout Day 9 The Workout Day 10 The Workout Day 11 The Workout Day 12 The Workout Day 13 The Workout Day 14 Day 15 The Workout Day 16 The Workout Day 17 The Workout Day 18 The Workout Day 19 The Workout Day 20

The Workout Day 21 Day 22 The Workout Day 23 The Workout Day 24 The Workout Day 25 The Workout Day 26 The Workout Day 27 The Workout Day 28 The Workout Day 29 Day 30 BURPEE BURN OUT DAY! Day 31 Exercise Index Jumping Jacks Incline Push-Ups Crunches Skaters Plank Taps Russian Twists Split Squats Jump Rope Tricep Dips Plank Hold Wall Sit Supermans Boat Crunches Lunges Running in Place Side Plank Mountain Climbers Walk Outs

Plank Crawlers Frog Jumps High Knees Ab Towel Sliders Jump Squats Plank Commandos Hip Dips Hip Thrusts Burpees Ballet Squats L-sit Lifts Sumo Squats Heel Taps Toe Taps Plank Leg Lifts Leg Lifts Light Toe Run Plank Jumping Jacks Oblique Crunches Tricep Push-Up Pulses Dolphin Push Ups Single Leg Tricep Dip Inverse Leg Lifts Gorilla Squats Heel Raises Downward Dog Cross Body Mountain Climbers Reverse Lunge with Kick Step Up Fire Hydrants Plank Rows Crow Pose Curtsey Lunges Punches Inner Thigh Squeezes Standing Side Crunch Arm Circles Swimmers Butt Kicks

Scissor Kicks Plank Walk Sideways Single Leg Hip Thrusters Arm Sliders Side Shuffle Squats Windshield Wipers Figure 8’s Bicycle Crunches Wall Shoulder Press Tricep Push Up Hold Light Toe Switch Roundhouse Kicks Bear Crawls Plank T’s Diamond Push Up Bicycle Russian Twists Tricep Shoulder Push Ups Half Jump Burpee Mountain Climber Burpee Row Burpee Side Plank Burpee Rotate Jump Burpee

Day 1 I’m so glad you showed up today, and I promise you a great workout over the next few minutes. It is totally fine to take rest breaks as needed. Let’s get to it!

The Workout ● ● ● ● ● ● ●

30 Seconds Jumping Jacks 10 Incline Push Ups 20 Crunches 10 (each side) Skaters 10 (each side) Plank Taps 20 (each side) Russian Twists 10 (each side) Split Squats

Rest for 1 Minute Repeat Entire Circuit 3 times

Day 2 I sincerely hope day 1 was great. I am so proud of you for not quitting after the first day! The more you show up the easier it will be. When you do continual patterns of things your brain literally creates new pathways and those behaviors become easier to do! Let’s get to Day 2!

The Workout ● ● ● ● ● ● ●

30 Seconds Jump Rope 10 Tricep Dips 30 Second Plank Hold 30 Second Wall Sit 10 Supermans 20 Boat Crunches 10 (each side) Lunges

Rest for 1 minute Repeat circuit 3 Times

Day 3

Good Morning! It’s day 3 and you may be sore and have no desire to work out, but I KNOW you have a few minutes to break a sweat and get some movement in. I am HUGE into goal setting. It has been so amazing to challenge myself with monthly and yearly goals over the past few years. It’s important to set realistic yet challenging goals. This challenge to work out and move your body for 30 days is realistic and attainable.

The Workout ● ● ● ● ● ● ●

30 Second Running in Place 10 Incline Push Ups 30 Seconds (each side) Side Plank 20 (each side) Mountain Climbers 5 Walk Outs 10 (each side) Plank Crawlers 10 Frog Jumps

Rest for 1 Minute Repeat Entire Circuit 3 Times

Day 4 Today we are going to focus on gratitude. I really do believe gratitude changes EVERYTHING in our lives. Over 10 years ago, I started keeping a gratitude journal and writing down five things I’m grateful for every day. I’ve even made this part of our family routine; each night at dinner, my husband, kids, and I share at least three things from the day we were grateful for. I challenge you to think of something new that you’re grateful for during each exercise today. I often start with gratitude for the ability to move my body, time to improve myself, and afamily that affords me that time and space.

The Workout ● ● ●

30 Second High Knees 10 Supermans 20 Ab Towel Sliders

● ● ● ●

12 Jump Squats 10 Plank Commandos 10 (each side) Hip Dips 20 Hip Thrusts

Rest for 1 Minute Repeat Entire Circuit 3 Times

Day 5 You made it 5 days! That’s an awesome accomplishment! Enjoy this workout and remember to celebrate yourself.

The Workout ● ● ● ● ● ● ●

30 Seconds Jump Rope 10 Burpees 10 (each side) Plank Taps 20 Ballet Squats 2e0 L-Sit Lifts 30 Seconds Plank Hold 20 Sumo Squats

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 6 Today’s goal setting tip: track your goals. Write them down. Make them the lock screen on your phone, or write them on a sticky note and stick it to the bathroom mirror. Post the heck out of them for daily motivation. It feels SO GOOD to cross a workout off your list when you complete it!

The Workout ● ● ● ● ● ●

20 Boat Crunches 10 (each side) Heel Taps 10 (each side) Toe Taps 10 (each side) Plank Leg Lifts 20 Leg Lifts 20 (each side) Russian Twists

Rest 1 Minute Repeat Circuit 3 Times

Day 7 One week down! It takes a lot of hard work and discipline to show up, sweat for an entire week. I’m really so proud of you! Check out the index for ideas of how you can move while resting today. Movements like those you’ve done all week are not attainable to everyone. This is why I focus on intentionally moving my body in different ways every day. Sometimes that looks like giving myself time and space to process things, pray, or cry. Life is so busy that we don’t always make time to meditate on what is actually happening in our lives and process it. If you’re anything like me, you work hard, hustle, and rest hard--but don’t always afford yourself the opportunity to reflect on your life and experiences. Take the time and space you need today to move your body however feels right and good to you.

Day 8 Welcome to week two! Each day is built around specific themes, starting with CARDIO. Get ready for some High Intensity Interval Training (HIIT), an approach to cardio that uses short periods of intense exercise and short breaks, typically to exhaustion. HIIT workouts are one of the best and quickest ways to get a good workout. Buckle in and prepare to get your heart rate up. Before we begin, I want to challenge you to do a few extra reps every day this week in honor of those who cannot move the way you can. Just a few every day, or go for a little extra walk, or move your body in another way because you can. It really is a gift, friend.

The Workout ● ● ● ●

30 Seconds Jump Rope 30 Seconds Light Toe Run 30 Seconds Burpees 30 Seconds Crunches

● ●

30 Seconds High Knees 30 Seconds Frog Jumps

Rest 1 Minute Repeat Circuit 3 Times

Day 9 Feelin’ fine on day 9! Here is today's goal setting tip: live within your means. My life doesn’t afford time to drive to a gym and work out daily, but I do have time and space to move intentionally in or around my home. If I needed a gym to move my body, it would never happen. I have to have realistic goals that fit within my life. I hope this program demonstrates that purposeful movement can happen anywhere. Live within the means you have!

The Workout 30 Second Plank Hold 20 L-Sit Lifts 20 Plank Jumping Jacks 20 Russian Twists 20 Toe Taps 20 Oblique Crunches Rest 1 Minute Repeat Circuit 3 Times

Day 10 You are 1/3 of the way done! How does that feel? I know I say this often but I really am so proud of you! You are doing hard things.

The Workout ● ● ● ● ● ●

10 Tricep Push-Up Pulses 10 Supermans 10 Dolphin Push Ups 5 (each side) Single Leg Tricep Dip 10 Incline Push Ups 10 (each side) Inverse Leg Lifts

Rest 1 Minute Repeat Circuit 3 Times

Day 11 There’s a lot to be grateful for: the air in your lungs, hopefully some blue skies above you, a convenient way to access this guide, and the discipline and desire to work out to name a few. Try to think of other things you are grateful for as you work out today. I often find doing this makes the workout go by more quickly and enjoyably!

The Workout ● ● ● ● ● ●

10 (each side) Skaters 15 Gorilla Squats 10 (each side) Lunges 30 Heel Raises 20 Hip Thrusts 15 Sumo Squats

Rest 1 Minute Repeat Circuit 3 Times

Day 12 Today’s goal setting tip is simple. Make your goals challenging enough, but attainable, like we talked about a few days ago. Just a reminder, You can do hard things. Once a friend challenged me to do a five-minute plank hold. I literally laughed in her face. I thought at best I could do a two or three-minute plank, but I tried her challenge and made it to 6 minutes and 9 seconds on the first try. I literally could not believe it. We are often far more capable than we believe ourselves to be.

The Workout ● ● ● ● ● ●

20 Ab Towel Sliders 10 Downward Dog 5 Walk Outs 20 Leg Lifts 20 (each side) Cross Body Mountain Climbers 10 (each side) Reverse Lunge with Kick

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 13 Today’s workout is tough, but we already know you can do hard things.

The Workout Today is a little different: only two moves that are repeated many times. This is a pyramid workout so you will do each move one time, then twice, then three times, all the way up till 10 reps, and then back down to nine, eight, seven, back down to 1. You’ll do one incline push up, then one step up. If you can do a regular push up—more power to you, go for it. No shame in the incline push up game though. One complete step up rep entails stepping up onto an elevated surface with one leg and finishing in a standing position, then stepping down and repeating the sequence with your other leg. This exercise pairs best with some very loud rap or early 2000’s pop punk in my opinion.

Day 14 TWO WEEKS DOWN! How are you feeling? I’m proud of you and hope you keep showing up for yourself, you truly deserve it. If you did yesterday’s pyramid workout yesterday then enjoy your active rest day today. Be intentional with how you move all parts of your body and find what feels good to you.

Day 15 Today’s goal setting tip is this: focus on progress over perfection. You are never going to be perfect and neither will your goals, but improving and developing healthy habits is more than enough reason to keep going. Every day you have the opportunity to go harder, stronger, and be faster if that’s what you are working toward. Let progress be your guide, not any idea of what a perfect end result would be.

The Workout ● ● ● ● ● ● ●

30 Second Running in Place 10 Tricep Push Up Pulse 20 (each side) Russian Twists 15 (each side) Fire Hydrants 10 (each side) Plank Rows 20 L-Sit Lifts 15 Gorilla Squats

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 16 Today I want you to celebrate yourself. You deserve 20 minutes a day to move and take time for yourself. Our lives are all busy and hard, especially if you’re a parent, but you are worthy of dedicated time to move your body with purpose and intention.

The Workout ● ● ● ● ● ● ●

30 Second Jumping Jacks 30 Second Crow Pose Hold (or 10 attempts) 20 Heel Taps 10 (each side) Curtsey Lunges 10 (each side) Punches 20 Plank Jumping Jacks 30 Inner Thigh Squeezes

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 17 We have SO much to be grateful for every day. During each exercise today, I want you to think of at least one person you are grateful for. If you’re feeling really inspired, call or text them after your workout and share why you’re grateful for them.

The Workout ● ● ● ● ● ● ●

30 Second High Knees 10 (each side) Inverse Plank Leg Lifts 10 (each side) Standing Side Crunch 30 Heel Raises 20 (each direction) Arm Circles 20 Leg Lifts 10 Swimmers

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 18 Today’s goal setting tip: speak kindly to yourself. It is very likely you speak MUCH more kindly to others than you do to yourself. Give yourself a little grace. Remind yourself of everything you did accomplish. Sometimes I will literally ADD things to my to-do list that I have already done so I can cross them off. Stand back up, dust yourself off, and try again tomorrow. You are doing great.

The Workout ● ● ● ● ● ● ●

30 Second Butt Kicks 5 (each side) Single Leg Tricep Dips 10 (each side) Toe Taps 20 (each side) Scissor Kicks 10 Incline Push Ups 10 (each side) Plank Leg Lifts 20 Step Ups

Rest 1 Minute

Repeat Entire Circuit 3 Times

Day 19 We have been talking about celebrating you lately, now let’s talk about celebrating others. Pay for the person’s coffee in front of you, take your neighbor a cinnamon bun, text some friends and let them know why you appreciate them, or venmo a friend $5 so they can buy themselves a treat! These all take very little effort but can start a chain reaction of kindness.

The Workout ● ● ● ● ● ● ●

30 Second Light Toe Run 10 Dolphin Push Ups 5 (each direction) Plank Walk Sidewalks 10 (each side) Single Leg Hip Thrusters 10 (each side) Arm Sliders 20 Boat Crunches 10 (each side) Side Shuffle Squats

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 20 Woo-Hoo! You’re rounding the last corner and hopefully feeling great. Have a little celebratory dance party after your workout.

The Workout This is a Tabata style workout. This means you will do 20 seconds of the exercise and then 10 seconds of rest. You will do each exercise twice in each 4 minute period and repeat for a total of four rounds, 16 minutes total. Feel free to mix it up however you want, you can do a full round windshield wipers, then a full round of Russian twists, then crunches, then Figure 8’s. I find mixing the moves up each round makes it go by faster, but do whatever feels best for you. ● ● ● ●

Windshield Wipers Russian Twists Figure 8’s Bicycle Crunches

Day 21 Goal setting tip: remember your WHY. You started 30 Days of Movement for a reason (a “why”), and it’s important not to lose sight of that. Maybe you want to lose weight. Maybe you’re obsessed with challenges like I am. Maybe it’s a new year or new month and you want to take better care of yourself. Whatever your “why” is, focus on it today. Keep pushing, keep showing up, and remember why you are here!

Check in with your body, figure out how you want to move today, and enjoy it!

Day 22 Knowing your why may be easy, but staying focused on it can be more challenging. Perhaps you are like me and have white boards on your fridge and in your office reminding you of your goals and daily affirmations. Or maybe you journal every morning and repeat your “why” like a mantra. Try some different methods, see what works best, and stick to it!

The Workout This workout is similar to a tabata, except you are going to do each exercise for thirty seconds and take ten seconds of rest in between. ● ● ● ● ● ●

Jumping Jacks Burpees Plank Commandos Mountain Climbers Step Ups Side Shuffle Squat

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 23 My hope is that this program is serving you well, and that you’ve figured out how to modify exercises when needed. Use these workouts as a starting point, but remember to listen to your body as you intentionally move every day. Some days my body is craving fast movements, so I choose cardio; others are hard and heavy so stretch and do yoga to soothe myself. It can be hard to be in tune with your body, but I promise, it’ll tell you what you need.

The Workout ● ● ● ● ● ●

20 Boat Crunches 10 (each side) Heel Taps 10 (each side) Toe Taps 10 (each side) Plank Leg Lifts 20 Leg Lifts 20 (each side) Russian Twists

Rest 1 Minute Repeat Circuit 3 Times

Day 24 Today’s goal setting tip: have rewards in mind! Now that you're so close to day 30, start thinking about how to celebrate the victory of finishing this program. For each 100 days of intentional movement, I treat myself to a little something as a reward and incentive to keep going. Having a treat to look forward to every 100 days helps motivate me and helps me avoid getting burnt out.

The Workout ● ● ● ● ● ●

10 Tricep Dips 10 Wall Shoulder Press 10 (each side) Plank Rows 30 Second Tricep Push Up Hold 10 (each side) Punches 10 Incline Push Ups

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 25 I hope by now you are challenging yourself by doing extra reps if you can, holding planks longer, or even doing the workouts more than three times in a circuit. This is not the time to coast, you’ve pushed yourself this far already. You have proven to yourself that you can keep promises to yourself and do hard things, see if you can push yourself a little harder these last five days. We all know that we are not promised any days on this earth; make the most of today and give it your all since you are here and able.

The Workout ● ● ● ● ● ●

30 Second Light Toe Switch 10 (each side) Roundhouse Kicks 10 (each side) Reverse Lunge with Kick 10 (each side) Single Leg Hip Thrusters 20 Ballet Squats 20 Jump Squats

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 26 Another day, another gratitude practice. Remember when we talked about doing extra reps for those who cannot? This is a friendly reminder to be grateful for your body and everything it allows you to do. Feel free to share this mantra and reminder to others, there are always others who dream of what you have and are able to do.

The Workout ● ● ● ●

5 Walk Outs 10 (each side) Hip Dips 12 Bear Crawls (3 each direction) 10 Swimmers

● ●

10 Frog Jumps 5 Plank Commandos

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 27 You’re almost done and I’m very excited for you! Goal-setting tip: it’s much easier to start a new, healthy habit (like drinking more water) than it is to quit something (like drinking soda) cold turkey. Both goals are achievable, but giving up soda may be more difficult. Letting go of something you love, even when it’s harmful or potentially harmful, can lead to negative feelings or self criticism. Recentering your goals around new, positive habits like drinking more water or moving 20 minutes a day can help you quickly make big changes in your life and health. Try it out!

The Workout ● ● ● ● ● ● ● ●

20 Scissor Kicks 30 Second Wall Sit 20 (each side) Fire Hydrants 30 Second Wall Sit 15 (each side) Lunges 30 Second Wall Sit 20 Inner Thigh Squeezes 30 Second Wall Sit

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 28 This workout has some new moves that I’m excited to teach you today. The end is near but don’t worry, I still have some surprises in store.

The Workout ● ● ● ● ●

10 (each side) Plank T’s 10 Diamond Push Ups 10 (each side) Bicycle Russian Twists 10 Tricep Shoulder Push Up 10 (each side) Standing Side Crunch

Rest 1 Minute Repeat Entire Circuit 3 Times

Day 29 Your last active rest day! I hope you take today to reflect on all the incredible progress you’ve made thus far. I hope you speak kindly to yourself today and intentionally move in the way that feels best to your body, mind, and soul. Also, prepare your heart because tomorrow it all comes to an end!

Day 30 YOU DID IT. YOU MADE IT. HOLY COW! It is as if I am your mom pinning your grade A plus science paper on the fridge. Writing this makes me smile ear-to-ear thinking about you reading this. I am so proud! I am so happy! I am celebrating you to the moon and back! Enjoy this insane last day!

BURPEE BURN OUT DAY! You did not think I would make it easy for you on your last day did you? We are finishing this 30-day challenge VERY strong with 100 burpees. Yep, that is not even a typo. ONE HUNDRED! I have given you six variations of burpees to do and you can choose any combination you want- make sure you do 100 total. You really can do this! Show up for yourself on this last day and push yourself harder than you ever thought you could. If I had asked you on day one to do 100 burpees you would have shut this book and never opened it again. I have every confidence in the world in you that you can do 25 of four of these variations, or 20 of five of them. There is no timer. No repeats. One hundred however you choose, over a whole day or all at once. I am proud of you. ● ● ● ● ● ●

Regular Burpee Regular with Half Jump Mountain Climber Burpee Row Burpee Side Plank Burpee Rotate Jump Burpee

Day 31 Have you scraped yourself off the floor yet after doing 100 burpees? Did you feel like a literal superhero after doing them? You actually probably did not at the time but now you should! You did an INSANE thing. Like an American Ninja Warrior strong man thing! You can probably lift a car. Do not try it, but it is possible! You did 30 days of working out! Wow! What have you seen change in your life? Discipline, motivation, weight loss? Share it all with me! I am 100% confident that you have seen SOME change in yourself. Maybe your kids or your partner has seen you working out and they want to join. Maybe you are drinking more water and getting more sleep. Maybe now you really do believe you can do hard things. I hope all these and more are true for you! Feel free to do this challenge all again. Do more circuits, do more reps, start timing yourselves and see how quickly you can do the moves (without compromising form or safety!) Maybe add some weights if you have some. I cannot wait to hear what is next for you. I want to be a part of it and want to continue cheering you on. Thank you for letting me be a part of your fitness journey. I do not take this lightly. You have probably cursed me at some points and hopefully been encouraged by this book. I cannot wait to continue to connect with you. You can find me on Instagram @feedingtube.fitness. I am so proud of you and so thankful.

Exercise Index Jumping Jacks 1. Simultaneously hop both feet out to the side forming a triangle with your legs while throwing your arms up and forming a triangle with your arms (Image 1 & 2)

Incline Push-Ups 1. Find an object or physical feature with a wide, flat surface that is stable enough to support most of your weight and at least two feet high. A sturdy table, bench, staircase, or even a washing machine are good options). 2. Place your palms flat on the top of the object (Image 3). Slowly walk your feet back until your forms a straight, angled line from your shoulders to your heels. Use your arms to lower your body as much as you can while keeping your back and legs straight, then raise back to the starting position

Raised Push Up or High Plank Position (this is not a move itself, but is the starting position for many moves! ● arms straight and extended ● hands planted directly below your shoulders with palms on the ground ● Back straight ● Toes planted so that the soles of your feet are perpendicular to the floor ● Gaze set straight ahead (Image 4)

Crunches 1. Lay down on your back with with your hands behind your head, feet flat on the floor, and knees bent (Image 5). It is also possible (and ok!) to do this exercise with your legs stretched flat on the ground. 2. Keep your back stiff, and use your abdominal muscles to pull your upper body into a seated position. Remember that you don’t need to achieve a full L-shape (Image 6) for this to be effective. Be sure not to pull with your hands—let your abs do the work! Lower yourself back down to the floor and repeat!

Skaters 1. Begin standing upright with feet together (Image 7). 2. Slide your right leg behind your left extending it as far as you can go. While doing that, use your hand to touch the ground between your legs (Image 8). 3. Without stopping, switch and slide your left leg behind your right leg and extend fully to the other side while touching the ground between you with your hand. This is a very quick movement side to side!

Plank Taps 1. Start on the floor in a raised push-up or high plank position (Image 9) 2. Raise one arm to touch the opposite shoulder, then return to the starting position and repeat with the other arm. (Image 10)

Keep your body as straight as possible, and tighten your abdominal muscles to keep your hips from swaying.

Russian Twists 1. Sit on the floor with your knees bent and the soles of your feet flat on the ground (Image 11). 2. Clasp your hands together in front of you then at the waist and touch the ground next to your left hip (Image 12). Without pausing, repeat the motion for your right side.. You should feel this in your abdominal muscles, not your shoulders or arms. .

Split Squats 1. Prop one foot up behind you on a chair, bench, or couch (Image 13). You can have the top of your foot resting on the surface or your toes only, up to you. Your leg should be in an L shape behind you. Take your other leg and set it out in front of you with your knee bent. All your weight should be on this leg, your back leg should be resting on the surface.

2. Lower your front leg down as far as you can go in a squat. Your back should be straight and your core muscles tight (Image 14).

Jump Rope 1. Standing with your feet slightly apart, bend your elbows slightly and ball your fists, like you were holding jump rope handles. Begin jumping straight up while moving your wrists in a circular motion, as if you were really jumping rope (Image 15). Make sure your wrists are doing all the work, do not use your whole arms to make the circular movement. Jump as quickly as you can for 30 seconds.

Tricep Dips 1. Find a firm surface. Place your palms behind you on the surface

with your fingers facing forward. You can leave your feet straight out in front of you in a bent L shape or have your knees bent in front of you in an L shape (Image 16). 2. Using only your arm muscles lower your entire body down, so your elbows are bent and then push yourself back up (Image 17).

Plank Hold 1. Get into high plank position (Image 18)

Wall Sit 1. Find an open wall space or door in your house. Place your back flat against the wall and bend your knees to an L shape, so you look like you are a chair against a wall (Image 19). Hold this movement for 30 seconds. You will feel this in your upper leg muscles. Be sure to keep your back flat and your core muscles tight.

Supermans 1. Lie on your stomach on the floor, if possible. Extend your legs fully straight out behind you and your arms straight out in front of you. At the same time, lift both legs and arms off the floor as high as you can, fully extended, and then release them all back to the floor (Image 20). This is a HARD move. If you are unable to do so due to medical devices, feel free to replace with any other move from today’s workout or yesterday that you enjoyed.

Boat Crunches 1. Sit on the floor with your knees bent and the soles of your feet lifted off the floor. Your arms can be at your sides (Image 21). 2. Simultaneously, straighten your legs out in front of you while holding them up off the floor and lean your upper body back (Image 22). This is a controlled move coming from your core muscles. After you extend you are going to bend your knees again and wrap your arms around them, forming your body into a V

shape almost. Your core muscles are extending and contracting while extending and contracting your arms and legs.

Lunges 1. 2.

Start with your feet together standing up right (Image 23). Step one foot in front of you with your knee bent. Bend your back knee and lower your entire body down towards the floor as low as you can go (Image 24). Step the front foot back to meet the back foot and start again.

Running in Place 1. Standing upright with your feet slightly apart and arms bent at the elbow on your sides. Alternate picking one foot up at a time while moving your arms out in front of you (Image 25). This is a very quick movement.

Side Plank 1. Lie on the floor on your side. Prop yourself up on your elbow, keeping it directly beneath your shoulder. You can make this harder by propping yourself up on your palm keeping your arm straight directly under your shoulder. Stack your feet one on top of the other. Your back should be straight with your body in a straight line being propped up by your elbow or hand (Image 26). Hold this position for 30 seconds then roll over to your other side and repeat movement.

Mountain Climbers 1. Get on the floor in a high plank position (see Image 18). 2. Alternate bringing your feet up towards your chest (Image 27).

This is a very quick movement. It is like running in place, but with your hands on the ground.

Walk Outs 1. Stand with your feet slightly apart (Image 28). 2. Bend your body in half at the hips and use your hands to walk your body out (Image 29), ending in a high plank position (Image 30). 3. Use your hands to walk back towards your feet and stand upright. Your feet should remain planted the entire time. Use your core muscles to extend out and back when walking your hands out and back.

Plank Crawlers 1. Get on the floor in a high plank position (see Image 18). 2. Alternate bending your leg at the knee and touching your left knee to your left elbow then returning your foot back behind you (Image 31). Alternate touching left knee to left elbow and right knee to right elbow all while keeping your core muscles tight with your palms planted on the ground.

Frog Jumps 1. Place your palms on the floor directly under your shoulders. Bend your knees and turn your hips slightly out. Your butt should be very close to the floor. Your knees are sort of in an M position (Image 32). 2. Place your weight on your palms and engage your core muscles. Kick your feet up off the ground behind you, keeping your weight in your palms on the floor (Image 33). You should feel your core muscles engage as well as your arms and shoulders.

High Knees 1. Stand upright with your feet slightly apart and arms bent at the elbow on your sides. 2. Alternate picking one foot up at a time bending your knee and pulling it as high up as you can (Image 34). Replace that foot to the ground and repeat with other leg. This is a very quick exercise, similar to running in place except pulling knees as high up as possible.

Ab Towel Sliders 1. Get a towel, or old shirt, or even paper plates if you are on carpet. Place the towel or plates under your toes and get in a high plank

position (Image 35). 2. With your toes on top of the towel or plates, slide your knees in towards your chest while your palms remain on the floor. Use your core muscles to pull your knees in and then retract them back out so your body is straight again. Repeat.

Jump Squats 1. Stand with your feet slightly apart (Image 36). 2. In a rapid movement, hinge your body at your hips, sending your butt back and bending at your knees. Use your hands to touch the floor in front of you then quickly jumping up (Image 37). 3. While jumping you can rotate your body, 90 degrees to the left so your feet land facing forward again as you repeat the movement (Image 38). Continue rotating as you jump up. You will make three complete circles for a total of 12 jumps.

Plank Commandos 1. Begin in high plank position (Image 39).

2. Using your left arm lower yourself from your palm down to your elbow then bring your right elbow to the ground too (Image 40). 3. Push yourself back up on your right arm then your left arm (Image 41). You are going from a straight-armed plank to an elbow plank. It is VERY EASY to swing your hips while you do this, but try to keep your core tight and use your core and arm muscles to do this move, not your whole body momentum. Ensure your back remains straight, do not let your hips sag towards the floor and let your gaze rest in front of you.

Hip Dips 1. Get into a high plank position (Image 18). 2. Using your core muscles dip and touch your left hip to the ground, pulling it back up to straight position then dipping and touching your right hip to the ground (Image 42). Do not use your legs in this movement; let your core muscles do all the work.

Hip Thrusts 1. Place your heels up on a chair, bench, or couch. Lie your back flat on the floor with your arms at your side (Image 43). 2. Using your core muscles thrust your hips up towards the sky while your heels remain on the surface you are using (Image 44).

Burpees 1. This is a quick and hard movement. Start standing with your feet together and jump straight up (Image 45).

2. Once you are done jumping get into a high plank position with your palms on the ground and jump your feet back (Image 46). 3. Quickly jump your feet back up towards your hands (Image 47), jump straight up and repeat.

Ballet Squats 1. Stand upright with your feet together but toes pointed out. Bend your knees and squat as low as you can then straighten your legs back up (Image 50). Your back should remain straight.

L-sit Lifts 1. Sit on the ground with your bottom on the ground and your legs straight out in front of you (Image 51). 2. With your palms on the floor on either side of you lift your legs straight up (Image 52). Your arms and back should remain straight. Use your core muscles to raise and lower your legs.

Sumo Squats 1. Stand upright with your legs far apart with your toes pointed out (Image 53). 2. Bend your knees and squat down as low as you can then rise back up (Image 54). As you lower down push your hips back and stick your butt out. You should feel this in the front and the back of your legs.

Heel Taps 1. Lie on your back with your knees bent and feet flat on the floor (Image 57). 2. Lift your upper back up slightly off the floor and reach your left arm and tap your left heel (Image 58). Repeat on right side. Use your core muscles to rock back and forth alternating touching each heel.

Toe Taps 1. Sit with your bottom on the floor and your knees bent and feet raised off the floor (Image 59). 2. With controlled core movement one at a time, lower your feet down and touch your toes to the floor (Image 60). Raise that leg back up, return it to the bent position, and then lower the other leg touching those toes to the floor.

Plank Leg Lifts 1. Start in a high plank position (Image 61). 2. One at a time lift one leg up off the floor as high as you can and then return it back down (Image 62). Repeat exercise with alternate leg. Use your core muscles to lift and lower each leg.

Leg Lifts 1. For this exercise, you will need an object that is a few inches tall. Set it on the floor in front of you and sit down on your butt with your legs straight out in front of you (Image 63). 2. Use your core muscles to lift both your legs up and over the object you are using and come down to the floor on the other side of itgoing left to right then back to the other side (Image 64 and 65)

Light Toe Run 1. This is similar to running in place but you are not picking your feet very high off the ground. Your knees are barely bent. Your toes are doing most of the work here alternating being lifted off the ground (Image 66).

Plank Jumping Jacks 1. Begin in a high plank position (Image 67). 2. At the same time, use your core muscles to jump your feet out to

the sides in a large triangle shape (Image 68). Your palms should remain firmly on the floor. Jump your legs back together and repeat.

Oblique Crunches 1. Stand with your feet slightly apart (Image 69). 2. Place your hand on your hip and lean to the opposite side as far as you can (Image 70). You’ll feel this stretch in your side body. For added resistance you can use weights.

Tricep Push-Up Pulses

1. Get down on the ground in a high plank position. With your elbows close to your sides bend and lower your entire body down slightly then push yourself back up (Image 71). You should feel this in the back of your arms, your triceps. Keep pulsing up and down for the duration of the move.

Dolphin Push Ups 1. Get in a low plank position, with your elbows resting on the ground directly under your shoulders and palms on the ground out in front of you. Balance on your toes or on your knees (Image 72). 2. Use your shoulders to rock your body back, sticking your hips up in the air extending the line between your elbow and shoulders. Use your shoulders and core to pull yourself back and pushing your shoulders past your elbows (image 73). This is a hard exercise to do using your shoulders and core essentially to rock back and forth.

Single Leg Tricep Dip 1. This move is similar to the regular tricep dip from Image 16 & 17. Set your hands on a firm sirface with your palms facing forward and your back straight and your legs bent in an L shape in front of

you. 2. Lift one leg up off the ground and hold it in the air while you use only your arm muscles lower your entire body down, so your elbows are bent and then push yourself back up. It is easy to rely on your leg strength for this and use your legs to push yourself back up but avoid that. Use your arms to lower and lift yourself from the surface (Image 74).

Inverse Leg Lifts 1. Sit with your bottom on the floor and your legs straight out in front of you. Place your palms on the floor fingers facing towards your feet (Image 75). 2. Lift the straightened leg straight up and down as high as you can with your palms supporting you (Image 76). Repeat however many reps required then move to other leg.

Gorilla Squats 1. Stand with feet hip width apart. Bend at your hips and bend your knees slightly and grab your toes with your hands. (Image 77). 2. Without letting go of your toes, straighten your legs out (Image 78). You should feel this in your legs and in your back. Your back may be a bit rounded, that is ok.

Heel Raises 1. Stand with your feet slightly apart. Raise your heels up while keeping your toes on the ground (Image 79). 2. Lower yourself back down so your whole foot is resting on the floor and repeat exercise (Image 80). You should feel this in your calf muscles on the back of your legs. If balance is an issue, you can rest your hands on a chair or other strong surface.

Downward Dog 1. Begin in a high plank position (Image 81). Using your shoulders push your hips back so your arms and back are extended out in a long line while your hips and butt are up in the air (Image 82). Use your shoulders and hips to push yourself back into a high plank position then repeat exercise.

Cross Body Mountain Climbers 1. Get on the floor in a high plank position (Image 18). Alternate bringing your knees up towards the opposite elbow (Image 83). 2. You will bring your right knee to your left elbow, return your right leg then bring your left knee to your right elbow (Image 84). This is a very quick movement. It is like running in place, but with your hands on the ground.

Reverse Lunge with Kick 1. Begin standing with your feet together on the ground (Image 85). 2. Step one leg back bringing the knee almost to the ground bending your front knee as well (Image 86). 3. Bring the back leg up and kick it out in front of you as high as you can (Image 87). Return that same leg back behind you lowering the knee almost to the ground again and repeat.

Step Up 1. Use a hard and sturdy surface.The taller the surface the harder the

exercise is. With the object in front of you and both feet on the ground step one leg up on the surface and use that leg to pull your other foot up on the surface too (Image 88). 2. Lower yourself down one leg at a time (Image 89). Repeat exercise with alternate leg. This is one complete rep. Repeat throughout entire pyramid workout.

Fire Hydrants 1. Get on the floor on your hands and knees. Your palms should be directly in line with your shoulders and your knees should be directly in line with your hips (Image 90). 2. Lift 1 leg outward, hinging at the hip. Try to get your leg as parallel to the ground as possible, while keeping your knee bent like it was on the ground (Image 91). Bring your leg back in and put your knee back on the ground. Repeat exercise fifteen times on one leg then switching to the other.

Plank Rows 1. Get into a high plank position (Image 92). Lift one arm up off the floor keeping it tight to your side and bend at the elbow. Pretend as if you are picking something up off the floor. Squeeze your shoulder and upper back muscles as you pull up (I tend to make a fist when I pull up from the ground) and then return your arm back to the floor (Image 93). Ensure your back remains straight, do not let your hips sag towards the floor and let your gaze rest in front of you.

Crow Pose 1. Squat down with your toes on the floor, heels lifted, and your knees and hips out wide. Similar to frog jumps. Place your palms on the floor on the inside of your knees. Your knees and elbows should be touching (Image 94). 2. Shift your weight forward so your toes come off the ground and you are balancing your body on your palms with your knees and elbows touching each other. You can push your elbows out into your knees to create some balance and tension as you balance on your hands. Your head should be down towards the floor with your butt in the air (Image 95). Do your best to hold it as long as you can but try it anyway even if you can only hold it for a few seconds.

Curtsey Lunges

1. Start with your feet together standing up right (Image 96). 2. Step one leg back behind you to the side. Try to cross it over as far as you can behind you, while still being able to balance. Lower down to the floor as low as you can go with both knees bent then return the back leg to center and alternate with the other leg (Image 97).

Punches 1. Stand with your feet shoulder width apart. Ball your hands into fists, keeping your thumb on the outside (do not tuck it into the fist) and bring them up in front of your chest with elbows bent (Image 98). With all the force you have straighten one hand at a time, throwing it out in front of you as if you were hitting something (Image 99).

Inner Thigh Squeezes 1. Stand with your heels touching with your toes pointed out. Your knees should be bent, pointing out in opposite directions (Image 100). 2. Using your inner thigh muscles bring your knees together to the center then push them back out to starting position (Image 101).

Standing Side Crunch 1. Stand with your feet hip width apart and your elbows bent with your hands behind your head (Image 102). 2. At the same time bring your left knee up to the side and bend your core down so your left elbow meets your left knee (Image 103). Keep your back as straight as possible, do not let it round to touch each other use your core muscles to bring yourself back up straight. Alternate with your right knee to your right elbow and repeat.

Arm Circles 1. Stand with your feet hip width apart. Extend your arms straight out to the sides like you are forming the letter T (Image 104) Use your shoulders to draw invisible circles in the air. Start with doing forward circles then when finished with those reps switch and draw circles in the other direction. If this is too easy for you, you can always grab some water bottles or cans of soup to hold while you do your arm circles. Even without any weights, this one will not take long to feel it in your shoulders!

Swimmers 1. Lie on your belly on the floor if possible. Extend your legs fully straight out behind you and your arms straight out in front of you resting on the floor (Image 105). At the same time, lift both legs and arms off the floor as high as you can, fully extended, and at the same time, alternate kicking your feet up and down and kicking your hands up and down (Image 106). Your right arm and left leg should go up then switch to your left arm and right leg. Count your ten reps by each time you bring your left arm and right leg up. This is a HARD move. If you are unable to do so due to medical devices, feel free to replace with any other move from today’s workout or yesterday that you enjoyed.

Butt Kicks 1. Standing upright with your feet slightly apart and arms bent at the elbow on your sides. Alternate picking one foot up at a time and bending at the knee trying to reach your heel back behind you to kick your butt (Image 107). Bring that leg back and alternate with the other one! This is a quick movement.

Scissor Kicks 1. Lie with your back on the ground. Your arms can remain on the floor by your sides or if you need some extra assistance, you can place your palms on the floor under your butt (Image 108). 2. Lift both your legs up then using your core muscles cross your left leg over your right leg, forming an X shape. Return your left leg out to center then cross your right leg over top your left leg forming an X (Image 109). One full rep is doing this move with both legs. The higher your legs are off the ground the more challenging this will be for your core muscles.

Plank Walk Sideways 1. Begin in a high plank position (Image 110). Using your palms and feet walk yourself forward five steps. Your back should remain straight and your core should remain tight. You can either walk forward, backward, to the left or to the right. You will end up making a square if you do all four or if you have room, you can go 10 to the left then 10 back to the right. Whichever direction you choose, ensure you get 20 reps in total. Ensure your back remains straight, do not let your hips sag towards the floor and let your gaze rest in front of you.

Single Leg Hip Thrusters 1. This move is very similar to regular hip thrusts (Image 43 and 44) except this one you are putting one leg in the air and pushing your hips upwards using only one leg at a time (Image 111 and 112).

Arm Sliders 1. You will need a towel or paper plate for this movement if you are on carpet. If you are on hardwood floors, a towel or old t-shirt should work. Get on the ground with your knees bent and knees and toes touching the ground. Place your palms on the ground, directly below your shoulders, with your elbows bent with the paper plate or towel under your left palm (Image 113). 2. Using your arm and shoulder muscles, along with your core, slide your left arm out to the side as far as you can go, and then return to center (Image 114). This is a hard move! Your body will lower down, similar to a push up. You can do all reps on one side or alternate sides if need be.

Side Shuffle Squats 1. Start standing with your feet hip width apart. Push your hips back and lower down into a squat with your knees bent and feet flat on the floor (Image 115). 2. Return up and take two steps to the left, moving your body sideways, perform another squat, then take two steps back to the right and do another squat (Image 116). Continue movement throughout all reps.

Windshield Wipers 1. Lie on the ground with your back flat against the floor. Raise both legs straight up and using your core muscles swing your legs side to side, keeping them as straight as possible (Image 117, 118, 119). Your hips may sway a bit and that is ok. Try to not use your hips to propel your legs though use those ab muscles we have worked so hard on!

Figure 8’s 1. Lie on the ground with your back flat against the floor. Raise both legs straight up and using your core muscles bring your legs down to one side almost touching the ground (Image 120). 2. Bring them diagonally up to the other side then swing them down almost touching the ground and then raise them diagonally to the other side. You will be making a sideways number 8 with your legs (Image 121). Keep them as straight as possible. Your hips may sway a bit and that is ok. Try to not use your hips to propel your legs though use those ab muscles we have worked so hard on!

Bicycle Crunches 1. Lie on the ground and place your hands behind your head. Raise your legs off the ground with your knees bent in an L shape position. When you lift your upper body up off the ground use your ab muscles to bring one knee in to the opposite elbow (Image

122). 2. Bring your left knee in and touch your right elbow and returning both to the starting position and switching sides (Image 123). This all comes from your core muscles, be sure not to pull on your neck with your hands behind your head!

Wall Shoulder Press 1. Stand with your back flat against a wall. You can either have your legs straight against the wall or perform this doing a wall-sit with your knees bent and your toes out in front of you. Lift your arms up, bending at the elbows with your fingers pointed up towards the ceiling. Try to keep your shoulders and arms pressed up against the wall while you raise and lower your arms, sliding them up and down the wall (Image 124). Your elbows will go out and then slide closer to your body as you use your shoulders to move your arms up and down the wall.

Tricep Push Up Hold 1. Get down on the ground in a high plank position. With your elbows close to your sides bend your elbows and lower your entire body down slightly then hold for 30 seconds (Image 125). Keep your hips up and your spine straight.

Light Toe Switch 1. You can use the edge of a carpet, or a floorboard, or draw an imaginary line with your eye. You are going to alternate kicking your leg out and touching your toe slightly out in front of you then return it back to the center and alternate with your other leg (Image 126 & 127). This is a quick movement, like a run, but using the forward motion of the kick to get your toes out in front of you.

Roundhouse Kicks

1. Stand with your left leg slightly in front of you and your right leg slightly behind you (Image 128). 2. Swing your hips to the left, bringing your back right leg up in front of you as you do, as high as you can get it, and kick it as far to the left as you can. You will make an arc (Image 129). Return it to the starting position behind you and repeat entire reps with right leg, then switch legs. Swing your leg with power and use your abs to get them high. You will feel this in your abs and legs.

Bear Crawls 1. Get on the floor with your palms on the ground underneath your shoulders and your knees bent but not touching the floor. You will be balanced on your toes (Image 130). Take a step forward with your left hand and your right foot. Alternate using your right hand and left foot. Walk forward three steps, then to the right three steps sideways, and then backwards three steps, then to the left sideways three steps to end up back where you started. Keep your back straight during this and your core tight. Your knees should never touch the ground, keep them hovered as you move with your hands and toes.

Plank T’s 1. Begin in a high plank position (Image 131). Lift your left hand off the floor and reach straight up towards the ceiling. At the same time take your right leg and kick it up towards your hip, in front of your left leg. You should be balancing on your right hand and left leg (Image 132). Return your hand and foot back to original high plank position and repeat with other side.

Diamond Push Up 1. Get on the floor in a high plank position Bring your palms together slightly and twist your wrists in towards each other with your pointer fingers and thumbs touching, in a diamond shape (Image 133). 2. Without using your legs bend your arms at the elbows to lower yourself down as far as you can go (Image 134). Lift yourself back up to the starting position and repeat movement. If you need to lower to your knees to continue this movement go for it!

Bicycle Russian Twists 1. Sit on the ground and perform a Russian Twist (Image 11 & 12). As you are performing this movement use your core muscles to alternate pushing one leg straight out in front of you at a time. Bring that leg back in and push the other one out in front of you (Image 135 & 136). You should feel this in your abdominal muscles, do not twist your shoulders or arms use your core muscles to do the twisting movements.

Tricep Shoulder Push Ups 1. Get on the floor with your elbows directly under your shoulders and your palms out flat (Image 137). 2. Without using your legs, push yourself up on your palms and then return to your elbows on the ground (Image 138). You should feel this in your triceps and shoulders.

Half Jump Burpee 1. Perform a regular burpee (Images 139 - 141) Jump your feet halfway to your hands, up to your hips (Image 142) , then jump them back straight out (Image 143). Quickly jump your feet all the

way back up towards your hands (Image 144), jump straight up in the air and repeat (Image 145).

Mountain Climber Burpee 1. Perform a regular burpee (Images146 - 148). 2. While in high plank position perform one mountain climber

(Image 149 ) per leg. Alternate bringing your feet up towards your chest and returning them back out behind you. 3. Complete the rest of the burpee (Image 150-151).

Row Burpee 1. Begin with a regular burpee (Image 152 - 154) 2. Once you are in a high plank position make a fist and pull your left arm up, keeping it close to your side with a bend in your elbow and squeezing your shoulder back (Image 155 ). Rest palm back on the floor and perform movement with right arm. 3. Complete rest of burpee and repeat (Image 156 - 157).

Side Plank Burpee 1. Begin with regular burpee (Image 158- 160) 2. Once you are in a high plank lift one arm off the floor and reach it straight up towards the ceiling, rotating your body as you do (Image 161 ). Place hand back on floor and repeat with other arm. 3. Complete rest of burpee and repeat (Image 162 - 163).

Rotate Jump Burpee 1. Begin with regular burpee (Image 164 - 168). 2. As you jump up rotate your body 180 degrees and perform a new burpee. 3. Rotate your body each time you jump back up.