The Workout

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


Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds. Beginners: Do 2-3 rounds Advanced: Do 3-5 rounds


Use a dumbbell for the goblet squat.

Bear Crawl

x 45 seconds

Bear Crawl
  • Start in an all-fours position with wrists directly under your shoulders and knees directly under your hips.
  • Lift knees a few inches off the floor, so weight is in your toes and hands, and engage your core.
  • “Step” forward with your right hand and left foot, keeping hips level and not letting knees touch ground. Next “step” forward with your left hand and right foot.
  • As a heads up, try to keep your knees just inches above the ground if you can. If you can’t, though, lifting your butt higher in the air (as pictured above) is a fine modification.
  • Continue to crawl forward as space allows, then turn around and crawl back to your starting point until the time runs out.

Goblet Squat

x 45 seconds

Goblet Squat
  • You’ll need 1 or 2 dumbbells to do this exercise, but you can also do it without weights if you prefer.
  • Stand tall with your feet hip-width apart and core engaged. If you’re using 1 weight, hold the weight at chest height, close to your body, with both hands. If you’re using 2 dumbbells, hold one in each hand at your sides.
  • Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.
  • Return to starting position by squeezing your glutes to stand.

Rainbow Plank

x 45 seconds

Rainbow Plank
  • Start in a forearm plank position, with core engaged and legs extended behind you. Raise hips slightly.
  • With core tight, rotate hips to the right and downward, keeping legs straight. Stop just above the floor.
  • Now rotate hips back upward through starting position, then immediately to the left and down toward the floor.
  • Continue to rock hips back and forth in a slow, controlled motion. Keep legs straight and core engaged throughout.

Walking Lunge to Back Pedal

x 45 seconds

Lunge to Back Pedal
  • Stand tall with your feet together, core engaged, and hands either on your hips or joined in front of your chest.
  • Step forward with your right (as if you are about to start walking), and immediately bend both knees to 90 degrees, dropping into a lunge. Keep your core engaged and be conscious of keeping your pelvis in a neutral position.
  • Continue to walk forward, dropping into a lunge each time, as your space allows.
  • When you come to the end of your space, back pedal by running your feet in quick, small steps back to your starting point. Keep a tight core, and keep your knees slightly bent throughout the back pedal.
  • Repeat until the time runs out.