The Workout

Here’s a detailed breakdown of the moves you’ll do.

Do each move below for 40 seconds, resting 20 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 3-5 times. At the end of your last circuit, try the Bonus Move.

Squat Thrust

x 40 seconds

  • Think of this move as a modified burpee without the jump or push-up. Stand with feet hip-width apart, core engaged, and hands at sides.
  • Squat and place hands on floor, making sure hands are between feet (not outside them).
  • Jump feet back to come into a high plank position and pause.
  • Jump feet forward so feet land on the outsides of hands, and stand squeezing core as you come up.
  • Make this easier: You can modify this move by skipping the jump into high plank, and instead stepping feet back one at a time into a high plank.
  • Make this harder: Add a vertical jump as you stand.

Reverse Lunge With Knee Drive

x 40 seconds on each side

  • Stand with feet shoulder-width apart and core engaged.
  • Step left foot back and bend both knees to 90 degrees to drop into a lunge.
  • Stand, and draw left knee forward to hip height, pausing for a short balance on right foot, before immediately placing left foot behind you, and sinking into another lunge on the same side.
  • Repeat for 45 seconds on the same side, then switch sides.

Jumping Jack

x 40 seconds

  • We’re guessing you’ve seen these before. But just in case: Stand with feet together, core engaged, and hands at sides.
  • Jump feet apart wider than hip width, and bring arms up to clap hands overhead.
  • Jump feet back together and bring arms to sides to return to starting position.
  • Repeat as quickly as possible, going for height and speed.

Leg Raise to Toe Touch

x 40 seconds

  • Lie faceup with core engaged so that your low back presses against the floor, and arms are at your side.
  • Raise both feet toward the ceiling, with legs extended. (Try to get your legs straight up, depending on your flexibility.) Now, engaging core, slowly lower straight legs toward the floor, stopping when feet hover just a few inches above the floor, or when you feel your back start to arch off the floor. (Your back arching off the floor is usually an indication that you’re no longer able to use your core, and this could result in low back pain.)
  • Slowly pull legs back up so feet face ceiling. Now, crunch up, extending both hands upward and tapping your toes with your fingers. Lower down, and start to lower legs toward the floor again.
  • If you are prone to low back pain, you can either skip the leg raise portion of this move, or try placing your hands under the small of your back for added support.

Up-Down Plank

x 40 seconds

Trainer showing an up down plank
  • From a high plank position, with core engaged and hips level, slowly lower onto right forearm, being careful to keep hips steady.
  • Now, lower on to your left forearm, so that you arrive in a forearm plank position.
  • Maintain an engaged core, pressing shoulder blades down your back and keeping a relaxed gaze at fingertips to ensure there’s no tension in your neck.
  • Now, place right hand on floor directly under your shoulders, then left hand, and push up to return to a high plank position.
  • The next time, start by lowering onto left forearm first. Continue to alternate.

At the end of the circuit, rest for 60 seconds. Do the entire circuit 3-5 times, then try the Bonus Move.

Bonus Move

At the end of your last circuit, try the move below.

Forearm Plank Hold

x 60 seconds

forearm plank hold
  • From an all-fours position, lower on to your forearms one at a time, making sure your elbows are directly beneath your shoulders.
  • Extend your right foot, then left foot behind you, lifting knees off floor, and engaging your core.
  • Hips should be level, core and glutes engaged, and feet flexed. Gaze just in front of your fingertips to take the creases out of your neck, and hold.