| Have a short break in your day? Here is an easy 20-minute workout. Just find a park bench or drag a sturdy chair outside. | |
| Minutes 1-3: Warm up Jog or march in place or around a grassy area. Allow your arms to swing and take deep breaths. |
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| Minute 4: Squat & Reach Start with your feet shoulder width apart, lower your hips back as if you were sitting in a chair, push through your heels and squeeze your glutes (your derriere muscles) as you return to standing and reach your arms overhead. Push yourself! Try to do this for a whole minute. |
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| Minute 5: Incline Push-Ups Place your hands on the bench (or on the floor for greater difficulty), lower your chest toward the bench, and then push yourself back to a plank position. Keep your core muscles activated, and back flat and supported. |
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| Minute 6: Triceps Dips Sit on a bench with your hands by your sides; move your hips just off the bench, lower your body down towards the floor, and then return to the starting position (without allowing the hips to rest on the bench). |
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| Minute 7: Lunge/Knee with your Right Leg Take a big step back with the right foot, squeeze your glutes as you return to standing, bring the right knee up to a 90 degree position, balance for a moment and repeat. To increase difficulty, add a hop. |
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| Minute 8: Lunge/Knee with your Left Leg | |
| Minutes 9-10: Cardio Any combination of marching, fast feet, squat thrusts, jump rope, kicks or dancing! |
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| Minute 11: Repeat Squat & Reach Add a hop for greater challenge. |
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| Minute 12: Repeat Push-Ups | |
| Minute 13: Repeat Triceps Dips | |
| Minute 14: Repeat Lunge/Knee Right Leg | |
| Minute 15: Repeat Lunge/Knee Left Leg | |
| Minutes 16-17: Cardio Your choice – anything that gets the blood pumping! |
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| Minutes 18-20: Cool Down Walk around for a minute to lower the heart rate. Follow with some gentle stretches. |
