How it works: Perform each exercise as fast as possible for 30 seconds. Repeat entire routine 3-5 times. For best results, this routine should be done 5-6 days per week.
Equipment required: None
- Stand with feet hip-width apart, arms extended straight out from shoulders. Bend knees and shift hips back to lower into a squat until thighs are parallel to the ground.
- Drive through your feet as you come back to standing. Keep chest lifted, core engaged, and arms extended out during the entire movement.
- Lie face up on the floor with knees bent and feet flat, hip-width apart. Bring hands behind your head and elbows out wide. Curl up off your shoulder blades, bringing chest toward the ceiling.
- Lower back down to the floor and repeat. Do not pull on your head or use your neck to lift up. The movement is coming from engaging the abdominals.
- Come into push up position with hands directly below shoulders, feet hip-width apart. Your body should form a straight line from head to ankles. Bend elbows and slowly lower chest to the ground.
- Press back up, extending your arms as quickly as possible. Keep core and legs engaged the entire time, and avoid arching your back or letting hips sag.
- Lie face up on the floor with your knees bent, feet flat on the floor, and arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees, squeezing your glutes and pressing slightly out with your knees the entire time.
- Lower back down, and repeat.