• Begin with your FULLfitness Warmup.
  • Complete your Week 6 Monday workout.
  • After completing the workout, enjoy your FULLfitness Cooldown.
  • If you're unsure how to conduct an exercise, click on the exercise below.

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.


  • Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
  • High Knees - Use slow, controlled high steps rather than fast movements.
  • Plank Jack - Step each foot out laterally and back to start position rather than jumping feet simultaneously.
  • Push Ups - Substitute Knee Push Ups.