Rise and Shine

Workout:

Push-Ups

Muscles Worked:

Chest, Shoulders, Triceps, Core

Instructions:

Begin in a plank position with hands directly under shoulders. Lower your body until your chest nearly touches the floor, then push back up.

Reps:

3 sets of 10-15

Squats

Muscles Worked:

Quads, Glutes, Hamstrings

Instructions:

Stand with feet shoulder-width apart, lower your hips back and down, keeping your chest up and knees over toes.

Reps:

3 sets of 15-20

Plank:

Muscles Worked:

Core, Shoulders, Back

Instructions:

Hold a plank position, maintaining a straight line from head to heels, for the designated time.

Hold:

3 sets of 30-60 seconds

Lunges:

Muscles Worked:

Quads, Glutes, Hamstrings

Instructions:

Step forward with one leg, lower your hips until both knees are bent at about 90 degrees, then push back up.

Reps:

3 sets of 10-12 per leg

Bird-Dog:

Muscles Worked:

Core, Lower Back, Glutes

Instructions:

Start on hands and knees, extend one arm and the opposite leg, hold, then switch.

Reps:

3 sets of 10-12 per side

Glute Bridge:

Muscles Worked: Glutes, Hamstrings, Lower Back

Instructions:

Lie on your back, knees bent, lift hips towards the ceiling, and squeeze glutes at the top.

Reps:

3 sets of 15-20

Wall Sit:

Muscles Worked: Quads, Glutes, Hamstrings

Instructions:

Slide down a wall until your thighs are parallel to the ground, hold the position.

Hold:

3 sets of 30-60 seconds