===EXERCISE YOU CAN DO ANYWHERE===

This workout is versatile, inexpensive and effective. Sometimes you can't get to a gym. You may not have equipment or a video to workout with. In order to have a well rounded routine you've got to be prepared for life's inconveniences. For this workout, all you'll need is your body and a non-slippery surface**.

ENJOY...stay well!
~D

1. Warm-up by jogging (or marching) in place for 3 minutes.

2. Do 25 jumping jacks.

3. Do 15 crunches.

4. Do 10 hip bridges. Lie on your back. With your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs are the legs of the table, and your upper body to your knees is the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.

5. Do step-ups for 1 minute.You will need a stepper for this or just the bottom step of the stairs. Step up with one foot, then the other. Step back down onto the floor.

 6. Do 15 reverse crunches. Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

7. Mountain climbers: Sustain for 1 minute. Begin in a pushup position on the hands and balls of feet. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet in a smooth motion remembering to breath through out.

8. Do 15 push-ups.

9. Do squat thrusts for 1 minute. Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push-up position. Immediately jump to pull legs back to the chest, in crouching position, then stand up straight.

10. Cool down by walking around, until your heart rate starts getting back to normal, then stretch.

A 1-minute rest is needed in between exercises

**For beginners you may not be able to complete every exercise. Pick a few that you think you can do. (Be sure to do #1 and #10 no matter how many you choose).

**For the more advanced, you may have to do several sets of this routine or try going through the rotuine with shorter rest breaks between each exercise.