|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.
|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.
|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.
|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).
|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.
|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!
|Minute 11: Repeat Squat & Reach
Add a hop for greater challenge.
|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!
|Minutes 18-20: Cool Down
Walk around for a minute to lower the heart rate. Follow with some gentle stretches.