Part 1

CHILD'S POSE

How to: From tabletop position, separate your knees wider than hips-width distance apart, then sit back to your heels so your heart can melt to the floor, forehead on the mat (a). Rest your forehead on a block or place a blanket between your knees if necessary (b). Stay here for 10 breaths or more, focusing on breathing deeply in through your nose, feeling the breath as it flows. Hold for 30 seconds.

DOWNWARD-FACING DOG

How to: Start on your hands and knees, then tuck your toes and press into your hands and inhale, lifting your hips up and back on your exhale (a). Keep your feet hip-distance apart and hands shoulder-width distance apart (b). Hold for 30 seconds.

HALF PIGEON

How to: Begin in full pushup position, palms under shoulders (a). Lift left leg and place left knee on the floor near left shoulder, gently guiding left foot toward right wrist (b). Lower down to forearms and bring right leg down with top of foot resting on floor (c). Bring chest down to floor and arms in front of you, hands out in front, fingers wide (d). Hold for 30 seconds.

SQUAT WITH ALTERNATING LEG LIFT

How to: Place resistance band around your ankles, standing about shoulder-width apart (a). Squat as low as you can go as you push against the bands to create more tension (b). As you come up to standing, lift one leg off the floor to the side, keeping your core tight, chest up, and shoulders back (c). Slowly lower leg back down (d). Repeat other side. Do as many reps as possible in 30 seconds.

SIDE STEP SQUAT LUNGE

How to: Place band around your ankles, bend knees slightly, and take a step to the left with your left foot, keeping right leg bent (as if you’re squatting), extending left leg as straight as you can, keeping the tension in the band (a). Quickly take a small step to the left with your right leg, always keeping the tension in the band throughout (b). Take two more steps (so it's three total) to the left, this is one rep (c). Switch directions and alternate legs, doing as many reps as possible in 30 seconds.

GLUTE KICK-BACKS

How to: Place band around your ankles, feet hip-width apart so you can feel the tension on the band (a). Leaning forward against a wall or with your hands on the back of a chair, slowly lift your left leg behind you, keeping your leg straight, foot flexed, and toes turned out slightly (b). Squeeze your glutes, then slowly lower your leg, keeping your glutes engaged throughout (c). Do 10 reps then pulse for five while holding your foot up high (d). Switch sides and repeat, alternating legs, doing as many reps as possible in 30 seconds.

LATERAL RAISE

How to: Holding three- to five-pound dumbbells, stand with feet shoulder-width apart, knees bent slightly (a). Hold dumbbells in each hand in front of body, palms facing in. Lift weights out to the sides at shoulder height, bending elbows slightly, palms now facing down (b). Do 15 reps.

BICEPS CURL SHOULDER PRESS

How to: Holding eight- to 15-pound dumbbells, stand with feet shoulder-width apart, holding dumbbells at your sides (a). Bend elbows to curl dumbbells to your shoulders, palms facing in toward your chest (b). Open arms out to sides keeping elbows bent 90 degrees, palms facing forward (arms looking like goal post) (c). Extend arms overhead. Lower to start position, arms by your sides and repeat. Do 15 reps.

DUMBBELL ROW TRICEPS KICK-BACK

How to: Holding eight to 15-pound dumbbells, stand with feet hip-width apart, arms by sides (a). Leaning forward at your waist, keep your back flat and chest slightly raised, arms hanging toward floor, palms facing in (b). Pull weights up toward rib cage, bending elbows 90 degrees (c). Then kick dumbbells backwards to extend arms straight, squeezing back of your arms/triceps, palms still facing in, then reverse motion back to start (d). Do 15 reps.

BICYCLE CRUNCHES

How to: Lying flat on back, bend legs at 90 degrees, arms bent behind head (a). Bring opposite knee to opposite elbow. Then rotate to other side, making sure not to push your head with your hands (b). Continue alternating sides for 30 seconds.

REVERSE CRUNCH

How to: Lying flat on back, place your hands under your tailbone and extend your legs together up in air, toes pointed (a). Push your feet upward toward the ceiling, lifting your glutes off the ground slightly (b). Slowly lower back down (c). Continue for 30 seconds.

WALKING PLANKS

How to: Start in a forearm plank position with elbows under shoulders, forearms on floor (a). Placing right palm flat on floor, straighten your arm, then push up onto left hand, straightening left arm (b). Lower to ground by returning right elbow and forearm to ground, followed by left side (c). Continue the sequence for 30 seconds.