Stretch & Warm Up (2 mins)
This is the most important part of any workout. Warming up your muscles gets them ready
for the workout you’re about to send their way, and proper stretching increases range of motion
and flexibility. This reduces the risk of strain and injury during exercise. Hold and breathe
through stretches for 5-10 seconds before releasing.
Bridge & Lift (2 sets/5 reps)
Lie on your back with your feet hip-width apart. Flex your left foot on a yoga block, or a stack of
books will do just fine as well. Keep your right foot flat on the floor. With your head and
shoulders neutral, abs tight, lift your hips so that your body forms a straight line from the knees
to the shoulders. Slowly lower yourself, and bring your right knee up toward your chest. Lower
the knee and return your foot to the floor. That’s 1 rep. Do this 5 times before switching feet to
focus on the other side.
Burpees (1 set/15 reps)
These work your whole body and require no equipment.
Stand up straight, with your feet shoulder-width apart. Bend knees and lower your body into a
level squat, placing both hands on the floor in front of you. Assume the push-up position by
kicking your feet out behind you, keeping your hands firmly on the ground for support. Now
lower your chest and come back up, doing one push-up. Bring both feet back again so you can
stand, and then jump up while lifting the arms to clap your hands overhead. This is 1 rep. Repeat
Lunges (30 lunges per leg)
Focus on a point directly in front of you to ensure a level chin. Keep your shoulders relaxed and
upper body straight. Be sure to tuck that tummy at all times. Now step forward with your right
leg, while lowering your hips until both your knees are bent at 90 degrees. Your front knee must
always be directly above your ankle to keep from straining, and your other knee must never
touch the floor. Hold this position for a few seconds, and then push back up to the starting
position. This is 1 complete lunge. Repeat 29 times before switching to your left foot.
You can add to the basic lunge by incorporating dumbbells to work the upper body as well.
Push-ups (2 sets/10 reps)
Lie down on your stomach with your feet and hands shoulder-width apart. Hands should be
palm-down on the floor just below your shoulders. Engage your core when you push to lift your
body from the floor, making sure to keep straight back and legs. Lower yourself, bending the
elbows, and push back up again. Your body must not touch the floor. This is 1 rep. Repeat 9
Squats (3 sets/10 reps)
Stand up straight with feet slightly wider than your hips. Lift your arms out in front of you so
that they are parallel to the floor, and keep your toes pointing slightly outward. Relaxed
shoulders and spine, push back with your buttocks as you bend at the knees to lower yourself.
Remember to tuck your tummy at all times. Keep going until your hips are lower than your
knees. Return to original position. This is 1 rep. Repeat 9 times.
Plank (hold for 60 secs)
Lie down on your stomach, planting both hands palm-down under the shoulders as if you’re
going to do a push-up. Ground your toes, keeping your legs and back straight. Push up, engaging
your core and ensuring your head is in line with your back at all times. It helps to choose a spot
on the floor to focus on. Hold this position for 60 seconds.
Side Plank (hold for 60 secs)
While in plank position, slowly shift your weight to your left side, stacking your legs. With your
body straight, raise your right arm in the air so it runs straight with your left, and turn your head
to look at your fingertips. Hold this position for 60 seconds.
Side Plank – Right Side (hold for 60 secs)
While in side plank position, slowly bring your right arm back down and assume original plank
position. Now switch sides by shifting your weight to the right and bringing up your left arm.
Hold this position for 60 seconds.
And that’s it! In just 30 minutes you have given your body a full workout. A simple routine,
executed in a tiny pocket of time, so that your fitness won’t have to suffer on even the busiest