• Warm-up - (March in place and stretch for 2 minutes until warm)
• Standing body squats - Perform 10-20 repetitions (keep abs tight and breathe)
• Wall push - Press up for 8 full presses, hold at bottom for 8 seconds, then repeat 8 full presses, then hold for 8 seconds at bottom. You can advance to full push-ups on the floor.
• Stationary/ Reverse Leg Lunge - (Hold on to chair or table to stabilize. You can start at a 90 degree lunge and work your way to a 45 degree lunge.)
• Triceps Dip - Using a chair or stable surface, place your feet on the ground or in front of your body and let your hands support your weight on the other. Lower yourself carefully down and push back up to a straight arm support position. Perform 10-20 repetitions.
• Wall Squat - With your back and hips against a wall sit against the wall in the squat position. Try to sit until your hips are in line with your knees at a 45 degree position. If this is too hard for beginning start at a 90 degree angle and work towards the 45 degree angle over time. Hold for 30 seconds to 1 minute.
• Overhead Shoulder Press - Use a pair of dumbbells ( 5 lbs or higher) or use 2 equal weighted items such as water bottles, or canned goods. A resistance band is also a great tool. Perform 10-15 repetitions.
• Bicep Curls Alternating - Use a pair of dumbbells ( 5 lbs or higher) or use 2 equal weighted items such as water bottles, or canned goods. A resistance band is also a great tool. Perform 10-15 repetitions.
• Pelvic Tilts (on floor) - Perform 15-20 repetitions. You may also add pulses at the top. Remember to squeeze your bottom and keep your abs, and lower back tight and stabilized. Do not forget to breathe during your floor work.
• Ab crunches - Lie on the floor with your legs slightly raised on the bed, couch or chair, curl your head toward your knees, so that your abs pull your upper body upward. Do not try to raise your lower back off the floor. Instead focus on crunching just your abs by pulling your ribs toward you hips. Aim for 20-30 repetitions. Remember to really exhale throughout this exercise to help keep your abs nice and flat.

* Remember to breathe throughout workout and keep moving!