Day 1:

  • Get-Ups from Knee
  • Pushups
  • Breast Stroke
  • Squat/Lunge/Squat/Lunge
  • Thread the Needle
  • Lunge with Twist
  • Triceps Dips

Day 2:

  • Weighted Squat
  • Bench Press
  • Rows
  • Deadlift
  • Triceps Kickbacks
  • Overhead Press
  • Sit-ups with Elevated Feet

Instructions:

  • Aim for 15 reps of each exercise.
  • For each exercise, do one set, rest 30-45 seconds, then do a second set. Move on to the next exercise.

DAY 1:

Get-Ups from Knee: Begin on knees. As you get up, your focus is on keeping your upper body upright, shoulders back, abs pulled in. Once you’re on your feet, maintain a slight squat. Do 8-12 right lead, then 8-12 left lead.

Pushups: Beginning in a flat position, place the hands on either side of the shoulders, pull belly to spine and press up in a straight line. Keep the hips in line with the body.

Breast Stroke: Lying face down, lift elbows and shoulders. Reach forward and then around in a circle, coming back to the beginning position. Your chest stays lifted the entire time. Keep your neck in neutral alignment by looking at the mat. Feet do not lift.

Squat/Lunge/Squat/Lunge: Stand in a wide stance with toes pointing out. Keeping the shoulders back and torso straight, drop the hips to knee level, then turn into a lunge position, dropping the back knee down. Continue side to side.

Thread the Needle: Come into a side elbow plank by pressing up onto stacked feet with straight legs. Extend the upper arm and the reach it under your torso while lifting the hips. The hips lower back to neutral as the arm lifts back up.

Lunge with Twist: Begin with hands at head and abs pulled in. Step back wide and drop the back knee down. Twist your upper body over the front knee. Step back in and switch to the other side.

Triceps Dips: Sitting on the floor with bent knees and fingers facing toes, lift the hips. Bend both elbows and then return to straight.

DAY 2:

Weighted Squat: Hold the weight at shoulder level. Standing shoulder-width apart, sit back into your heels, dropping the hips and keeping shoulders lifted. Your knees should stay directly over your toes; knees should not bow in or out. 

Bench Press: Lie on your back, ideally on an elevated surface. Knees are bent and feet are flat on the floor. Press your lower back firmly down so there’s no space between your back and the surface. Beginning with weights lifted and arms straight, lower the weights down to chest level, keeping wrists over elbows.

Rows: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Pull the weights up to torso, keeping elbows in.

Deadlift: Bend the knees to pick up the bar from the floor. Feet are shoulder-width apart. Pull shoulders back and keeping the back flat, tip forward, lowering the bar to mid-shin. Keep the bar close to the legs.

Triceps Kickbacks: Standing with feet together and knees bent, tip your upper body forward to parallel to the floor. It’s important to keep your back flat and not rounded. Accomplish this by pulling belly to spine and lifting through the hips. Lift elbows high and extend lower arms. Don’t let elbows drop down.

Overhead Press: Stand with feet wide, knees bent and hips tucked under. Lift the weights, keeping palms facing forward and press weights up and overhead.

Situps with Elevated Feet: Lie down and drop the feet over an elevated surface. Do full sit-ups either with hands behind head (don’t pull on your neck) or arms extended. If you can’t do full situps, do crunches.