Workout Instructions

  • Begin with a 2-minute warmup. 
  • Complete your Day 1 workout.
  • After completing the workout, enjoy a 2-minute cooldown. 
  • If you're unsure how to execute an exercise, click on the exercise below OR refer to the Exercise Index and linked YouTube Videos.

Do the "Breathe and Squeeze!" 

Two things to remember at ALL times when working out: BREATHE and SQUEEZE. Be aware of your breathing pattern and contract the muscle group you’re working while also contracting your core. Keeping your core contracted during an exercise not only promotes optimal muscle use but also helps to protect your back. When exercising, tell yourself “breathe and squeeze, breathe and squeeze!”

Always do what you can. Push yourself to do your personal best – whatever that may be.

Day 1 Workout:

✓ Each exercise is done for 20 seconds with a 10-second rest between.
✓ Do this circuit 2 times.

Circuit: