This is a good starting point for beginners or folks just coming back to workout after sometime away.  Be sure to do this routine at least three days a week with one day between. You will be amazed at how quickly you will start changing up the routine to make it more challenging.

1. Warmup for 5-10 minutes
2. Start Bodyweight Circuits (repeat circuit 4 times)
   • Bodyweight Squats – 10 reps
   • Push-ups – 10 reps
   • Lying Hip-raise – 10 reps
   • Lunges – 20 reps (10 each leg)
   • Plank – hold for 15 seconds
   • Jumping Jacks/ Star Jumps – 15 reps
   • Rest for 90 seconds before starting next circuit
3. Cool down for 5-10 Minutes

Warming up your body before any workout is very important as it helps get the blood pumping, warms up the muscles. and ramps up your body for a good workout. If you make sure to take the time to warm-up it will make your workouts more effective. So how long and what time of warmup is up to you. It is best to spend 5-10 minutes warming up. As for what to do… basically any physical activity that gets you moving like a brisk walk, jogging in place, going up and down a set of stairs, jumping rope, or running in place. The idea is to get your heart rate elevated, break a sweat, and feel warmed. Remember… have fun doing it.

Squats are a normal activity that we do day in and day out like sitting down in a chair then standing back up. We do not think of as exercise, but they are a great one for our legs and glutes.

• Stand with your feet shoulder-width apart and put your arms in front of you. You can also put them behind your head for a Prisoner Squat.
• Start your descent by pushing your hips back and bending at the knees. Think of how you sit down on a bench or chair.
• Look straight ahead and keep your chest up to ensure that your back remains in a flat, neutral position. Your back should stay flat and neutral throughout the whole movement.
• Squat down as low as you can, while keeping your back straight, then stand back up to the starting position by driving through your heals. Your weight should be on your heels throughout the entire exercise.

Push ups target your chest, arms, and abs and are great way to strengthen your upper body while adding to the workout of your core muscles.

• Put your hands on the ground slightly wider than shoulder width and place your legs in back of you like you are going into plank position. Then lower yourself until your chest is almost touching the floor.
• Be sure you keep your body straight throughout the movement by squeezing your glutes and tensing your abs as if someone was going to punch you in the stomach (a.k.a Engaging your core). Also be sure to stay on the balls of your feet.
• Keep your elbows close to you body when you lowering or raising yourself throughout the exercise.

If you have problems doing a push-up like this, don’t worry you can modify the exercise to make it a bit easier and then work up to the proper form descried above. Below are the two modifications:

• Knee push-up: The form is the same as described above, but you will use your knees as the pivot point instead of the balls of your feet.
• Wall Push-up: The form is the same as above, but you will use a wall or stable service to perform the push-up.

Lunges are a great way to build muscle and tone your legs and hips. By strengthening these large muscle groups you are increasing your bodies ability to burn fat.

• In a standing position, keep your upper body vertical and eyes forward.
• Engage your core (tense your abs like someone is going to punch you in the gut)
• Step forward with one leg, and lower your hips until both legs are bent and at a 90 degree angle.
• Make sure your front knee is directly above your ankle, not pushed out too far forward and make sure the other knee does not touch the floor.
• Keep the weight in your heels as you push back up to the starting position.

Lying Hip-raises are an important exercise because we often sit for too many hours weakening our glutes and hamstrings. Hip-raises help rebuild these muscles giving them shape and making it look like we do other things than sitting all day.

• Lay on your back with your knees bent and your feet flat on the floor.
• Place your arms out to your sides at about a 45 degree angle
• Once again, engage your core (sound familiar?), then raise your hips up off the ground so that your body forms a straight line from your shoulder to your knees.
• Your torso and hips move as one so that the arch of your lower back remains the same from start to finish.

Planks don’t only target your core muscles, but they also help strengthen your upper and lower body in the process. Your core muscles and provide stabilization and balance for your body, helps supports your spine, and it helps make you look thiner (Grin).

• Get into a push-up position on the floor
• Bend your elbows 90 degrees and rest your weight on your forearms
• Your elbows should be directly under your shoulders, and your body should form a straight line from your head to your feet.
• Tensing your entire body and engage that core (Yep, you got it.. the core is trending in this workout) If you are not shaking at some point in this, you are not doing it right.
• Hold the position for the length of time stated.

I am sure you all know how to do Jumping Jacks/ Star Jumps, but just incase you need a refresher:

• Jumping Jacks: This is a two part move for one exercise: Stand up straight, As you jump up you will spread your legs to shoulder width apart and raise your arms to the side and over your head. You will come down in that position. Now jump back up and bring your legs and arms back to starting position. Continue until you have completed the reps.
• Star Jumps: Stand up straight, As you jump up you will spread your legs apart and raise your arms to the side and over your head. As you come back down bring your legs and arms back to the starting position. Continue until you have completed the reps.

As you progress and get better at these exercises they will be come easier for you. If that is the case then it is time to change it up. Use these modifications to keep it challenging.

• Increase your reps: Adding more reps to exercises is a good way to challenge yourself with this workout. For the planks aim to be able to hold for one minute or more.
• Increase your circuits: Add on a few additional circuits to challenge your endurance.
• Decrease the rest time between Circuits: Add a cardiovascular component to the workout by only resting 60 seconds or less between exercises. This will increase the intensity and is a great way to burn more calories.

If you have done all of these things above and the workout doesn’t challenge you then its time to graduate on to tougher exercises. Make it fun, challenging, and push yourself.