Get started: Guidelines and Instructions
UPPER BODY
Front, reverse and side lunges
1
2
Squats
Step-ups
3
4
Glute bridges
lower BODY
Bicycle crunches
1
2
Planks
Russian twists
3
4
Inchworms
CORE
Push-throughs
5
Bird dogs
6
7
Crunches
Single-leg balance
1
2
Single-leg deadlifts
Tree pose
3
4
Lateral bridges
Warrior 2 pose
5
6
Marching with arm lifts
BALANCE & STABILITY
Lunge jumps
1
2
Jumping jacks
Burpees
3
4
Squat jumps
CARDIO
Stretching
1
2
Foam rolling
COOLDOWN
Start: Warm up with light cardio and movement of target muscles
1
Pick: Choose from workouts to target upper body, lower body, core and balance
2
Reps: Aim for 13 or more repetitions for 3 to 4 rounds
3
Finish: Round out your workout with cardio, foam rolling and static stretching (optional)
4
Learn more information about warming up and stretching before exercise on the Houston Methodist On Health Blog.
Upper Body
Start in a high plank position with your arms fully extended
Engage your core by pulling your belly button in towards your spine and tensing your ab muscles while still breathing fully and steadily
With control, bend your elbows, making sure they're not too close or far away from your body (about a 45-degree angle from your sides)
Go as low as you can while still maintaining a straight line with your body
Press through your palms to straining your arms and return to the starting position
Muscles worked: Chest, shoulders, triceps (back upper arm), core
Pro tips:
To further emphasize the triceps muscle, keep your elbows flush to your body or bring your hands together to create a diamond shape with your pointer fingers and thumbs
For added difficulty, try elevating your feet, holding the bottom position for longer or adding a resistance band that wraps around your back for more weight
For less difficulty, try doing push-ups on an elevated surface or against the wall to decrease the weight
Push-ups
1
Lower Body
Core
Bodyweight exercises
Balance &
Stability
Cardio
Cooldown
Laying down on your stomach, start with your arms down by your side
Squeeze your shoulder blades together, lift your arms up and hold this position — this is the "I" exercise
Next, hold your arms out in a "T" position with your palms down, squeeze your shoulder blades together, gently lift your arms up and hold this position — this is the "T" exercise
You can also try the "T" position with your thumbs facing up to target different muscles
Finally, make a "Y" with your arms with your thumbs facing up
Squeeze your shoulder blades, lift your arms up and hold this position — this is the "Y" exercise
For added difficulty, use light weights
Muscles worked: Shoulders, upper back
2
Prone I, Y and T raises
Laying down on your stomach, start with your arms about 45 degrees from your side and palms facing down
As if you were a bird, begin flapping your arms up and down, making sure to squeeze your shoulder blades as you pull your arms back
Muscles worked: Shoulders, upper back
Flappers
3
Lying on your stomach, elevate your chest slightly and reach forward with your arms with your palms facing down
With control, pull your arms back by bending your elbows and squeezing your shoulder blades toward your spine — your arms should resemble a "W"
Return to the starting position and repeat
Muscles worked: Shoulders, upper back
Scapular retractions
4
Find a platform at least 12 inches high
Place your front leg on the step
Push through your front foot to elevate your back leg onto the step
Hold this position for at least 1 second to ensure you're balanced
With control, lower your back leg gradually until it touches the ground
Muscles worked: Thighs (quads and hamstrings), glutes (butt)
Pro tips:
Avoid using your back foot to spring or jump up onto the step, as this will make the exercise less effective
If you're having trouble, try going down in weight or using a smaller step
Toe touches
4
Lie on your back with your knees slightly bend and your arms at your side
Remember to brace your core by engaging your abdomen, squeezing your glutes and avoid letting your back arch
Push through your heel to raise your hips off the ground, ending when your thighs and torso make a straight line or "bridge"
Hold for a couple of seconds and lower your pelvis down to the ground
For more weight and difficulty, use only one leg to lift your body by raising the other leg in the air
Muscles worked: Glutes (butt), hamstrings (back thigh)
Glute bridges
3
For front lunges, begin upright with feet roughly shoulder-width apart
Stride forward into a lunge position with your knee flexed roughly 90 degrees
Push through your front leg back to a standing position
For reverse lunges, step backwards instead of forwards, making sure most of your weight stays on the stationary leg
Push through your front leg back to a standing position
For side lunges, begin with a wide stance, roughly two shoulder-width's apart
Begin leaning on one leg, making sure to bend your knee and push your hips backward
Keep other leg straight
Push through your bent leg and return to the center starting position
Muscles worked: Thighs (quads, hamstrings and adductors), glutes (butt), calves
Pro tips:
Different lunge motions can emphasize different muscles
Forward or walking lunges focus more on the quads (front thigh)
Reverse or backwards lunges focus more on the glutes and hamstrings (back thigh)
Side lunges emphasize the glutes and quads
Front, reverse and side lunges
2
Stand with your feet shoulder-width apart
Bend your knees, making sure to push your hips back and keep your knees wide
Make sure to keep your spine neutral (straight) and avoid arching your back or crunching forward
Stop when your thighs are roughly parallel to the floor
Push through your heel and raise up to return to your starting position
Muscles worked: Thighs (quads and hamstrings), lower back, glutes (butt), calves
Squats
1
Lie down with your knees bent
Place your hands behind your head or crisscross your arms in front
Lift your shoulders off the floor, making sure to keep your head and neck relaxed
Muscles worked: Core
Crunches
6
Starting from standing, hinge your hips forward so that your hands almost touch the floor
Slowly crawl forward using your hands one at a time, making sure to keep your feet still
Once you achieve a high plank positive, begin crawling back up — this time using the balls of your feet
When your feet reach your hands, you've completed the movement
Muscles worked: Core, glutes, hamstrings, chest, shoulders, arms, calves, back
Inchworm
3
Lie on your back with your knees bent
Place your hands behind your head
Extend one leg out and bring the other toward your chest
At the same time, bring your opposite elbow toward your knee, twisting slightly
Now switch legs and elbows to repeat on the other side of your body
Muscles worked: Core (front and sides), hips
Bicycle crunches
2
Lying on your belly, place your elbows on the ground
Flex your feet and toes and lift your body off the ground
Your torso and legs should be straight or resemble a "plank" of wood
Remember to brace your core by engaging your abdomen, squeezing your glutes and avoid letting your back arch
Hold this position for 20 to 30 seconds before resting
Muscles worked: Core
Planks
1
Begin by sitting on the floor
Slowly angle your upper body backwards so that you're balancing on your butt with your legs in the air
Bring your hands together in front
Twist your upper body to the right and left
For added difficulty, use a light weight
Muscles worked: Core (side), lower back
Russian twists
4
Lie on your back with your knees bent
Hold your arms out in front of you with your hands touching
Lift your shoulders off the floor while also pushing your hands forward between your legs
Muscles worked: Core
Push-throughs
5
Begin on all fours
Remember to brace your core by engaging your abdomen, squeezing your glutes and avoid letting your back arch
Raise your right arm and left leg, making sure to keep your hips and shoulders straight
Hold the pose for 2-3 seconds and repeat on the opposite side
For added difficulty, use a resistance band or weight
Muscles worked: Core, glutes, lower back
Bird dog
7
Start by standing straight with your feet shoulder-width apart
Bend your knees and bring your hands down to the floor in front of you
Now, step each leg back so that you end in a high plank position with your arms outstretched and your torso nice and straight
Lower your torso and bend your elbows so that your chest touches the floor
Lift your body back up with your arms outstretched
Bring each foot back in towards your hands and stand back up to return to the starting position
For added difficulty, try moving both feet into position at the same time by jumping
For even more difficulty, try jumping onto an elevated surface when you're returning to the starting position
To work different muscles, try jumping out to your side instead of backwards
Muscles worked: All major muscle groups
Burpees
4
Begin the exercise in a squat position
Bring your hands together
Jump up, straightening your legs and arms out to your side
As you land, return to the original squat position
Repeat for 30 seconds with more reps for added difficulty
Muscles worked: Heart, legs, glutes, calves, core
Squat jumps
3
Begin the exercise in a lunge position
Jump straight up, switching your feet in the air, and land back into a lunge
Repeat for 30 seconds with more reps for added difficulty
Muscles worked: Legs, glutes, hips, calves, core
Lunge jumps
2
Begin by standing straight and tall
Jump and swing your feet out to the sides
At the same time, swing your arms out to the side and raise them above your head
After landing, bring everything back to the original position and repeat
Repeat for 30 seconds with more reps for added difficulty
Muscles worked: Heart, arms, shoulders, legs
Jumping jacks
1
Begin by standing straight and tall
With control, lift your right leg while raising your left arm
Repeat on the other side
For added difficulty, use light weights
Muscles worked: Legs, hips, core
Marching with arm lifts
6
From standing, step a few feet back with one foot
Bend your front knee but make sure to keep your back leg straight
Turn your back foot out, along with your hips and torso, and have the sole of your foot make contact with the floor
If you can, lower your stance so that your front thigh is roughly parallel to the floor
Hold your arms out in the same direction as your legs
Face the direction of the front leg and hold the post
Muscles worked: Quads, hamstrings, calves, hips
Warrior 2 pose
5
From standing, begin to balance on one leg
Hold your knee with both hands and find balance
Grab your ankle and flex your foot
Bring the sole of your foot to the highest place it can go on your inner thigh
Clasp your hands at your heart or hold your hands out and up
Muscles worked: Legs, knees, ankle, hip, core
Tree pose
4
Lay down on your side and rest your body on your elbow
Stack your feet by placing them together, or stagger the feet by placing your top leg's foot in front of the other
Lift your body while keeping your elbow on the floor
Make sure to keep your body in a straight line, making sure to avoid arching your back or letting your torso droop
Repeat on the other side
For added difficulty, elevate your feet; for less difficulty, elevate your torso instead
Muscles worked: Core (side), hip, back
Lateral (side) bridges
3
Stand next to a chair, wall or doorway
Lift one leg while keeping the other firmly planted on the floor
Try to hold this position for at least 30 seconds, using the chair, wall or doorway if needed
For added difficulty, try closing your eyes or standing on a pillow or Bosu ball (half ball)
Muscles worked: Knees, ankle, hip
Single-leg balance
2
From standing, begin to balance on one leg, making sure to root your foot evenly through your ball of the foot and heel
Begin to swing your other leg backwards, making sure that your hips stay straight
As your leg goes back, begin to lower your torso and slightly bend your knee
Once your torso is roughly parallel to the floor, reverse the motion to stand straight
Repeat on the other side
For increased difficulty, add weight with dumbbells or a kettlebell
Muscles worked: Hamstrings, lower back, glutes, calves, hip
Single-leg deadlifts
1
Stretch and hold the muscles worked during exercise for 30 seconds or more to help decrease muscle soreness later on
Learn more: Stretching guide
Static stretching
2
Use a foam roller (if available) after your workout but before stretching
Foam roll the muscles worked during your workout, plus the ones located right above and below
Foam roll each muscle group for no more than two minutes
Fully extend and stretch the muscle you are foam rolling
Roll through the entire muscle
Learn more: Foam rolling guide
Foam rolling
1
CLICK FOR step-by-step instructions
