Ah, the burpee. It’s one of the most dreaded exercise moves across the board, and yet every workout seems to incorporate a version of it (even yoga’s sun salutation resembles it). Why? Because it no joke works. Do it right, and you’ll strengthen your shoulders, your arms, your core, your glutes—basically, your whole body—in just one move.

  1. Stand with feet shoulder-width apart, weight in heels, and arms at sides. Push hips back, bend knees, and lower into a squat to place hands directly in front of, and just inside, the feet.
  2. Shift weight onto hands and jump feet back to softly land on balls of the feet in a plank position.
  3. Pressing off hands, jump feet back up so they land just outside of hands.
  4. Reach arms overhead and explosively jump up into the air.
  5. Land and immediately lower back into a squat. That’s one rep.

Modification: Instead of jumping feet back, step back into plank position one foot at a time and step forward the same way, still positioning the feet outside of the hands


Plies or Squats

The ultimate lower body toner. Quads, hamstrings, and glutes.

  1. Stand with feet shoulder-width apart, weight in heels and arms holding on to barre (counter). Squat straight down push.
  2. Push into feet and grow up tall. That’s one rep

Modification: limit range of motion



Tone those legs with this move.

  1. Start holding on the barre (counter). Either tall or at 90 degree angle find length in your spine from tail to your head.
  2. Kick you leg out for the variation you are doing today.
  3. With energy drawl your leg under you.

Modification: limit range of motion



The ultimate core exercise.

  1. Start with hands on the mat elbows, writs and shoulders lined up. You can be on your forearms.
  2. Legs long, hips down, core engaged. Creating a long line from head to heals.
  3. Be a plank not a banana

Modification: Kneeling in the plank position


Roll Downs

Ready for your strong core. This will get you there.

  1. Start sitting tall with your legs extended long.
  2. Begin from your tail and roll backwards drawling your low back into the mat. Using one whole full breath inhaling to start to roll down and then exhaling to extend long.
  3. Peel off the mat just as you did on the way down.

Modification: limit range of motion