The workout

So let's get started - first, we'll give you the workout itself, and then explain what each move does for your
body (and how to do them!)

 15 squats
 15 push-ups
 30 second plank hold
 15 bicycle crunches

That's really all there is to it - perform each exercise with minimal rest in between and aim for 1 to 3 sets in
total. This really works up a sweat and you'll enjoy your morning shower afterwards!

How to Do Squats:

1. Stand with your feet shoulder-width apart.

2. Contract your abs and lower your body as far as you can by pushing your hips back and bending your
knees until your thighs are parallel to the floor. Pause, and return back up to the starting position. Continue
for the prescribe number of repetitions. Do 15 squats.

How to Do Push-ups

1. Get down on all your fours in a pushup position with your arms straight and your hands placed slightly
wider than shoulder-width apart.
2. Your body should form a straight line from your ankles to your head. Lower your body until your chest
nearly touches the floor. Pause, and then push back up. Continue for the prescribe number of
repetitions. Do 15 pushups
How to Do a Plank Exercise

1. Get down on the floor and lay face down on your stomach and bend your elbows and rest your weight no
your forearms and not on your hands.
2. Your body should form a straight line from shoulders to ankles. Contract your abs and Engage your core
by sucking your belly button into your spine. Do 30 sec plank hold.

How to Do Bicycle Crunches

1. Lie flat on the floor with lower back on the ground. Put your hands behind your head, without locking
your fingers together then bring your knees in towards your chest and lift your shoulder blade off the
ground.
2. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to
the left, bringing your right elbow towards he left knee. Make sure your rib cage is moving and not just
your elbows. Now switch sides and do the same motion on the other side to complete one rep. Continue
alternating from side to side until completing the prescribe number of reps. Do 15 bicycle crunches.