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10 Improve your fitness and health with this free workout

Warm-Up: Start with a 5-10 minute warm-up, such as jogging in place, jumping jacks, or high knees.

Bodyweight Squats: 3 sets of 12-15 reps. Stand with feet shoulder-width apart, squat down as if sitting back into a chair, then stand back up.

Push-Ups: 3 sets of 8-12 reps. Start in a plank position with hands shoulder-width apart, lower your body until your chest nearly touches the floor, then push back up.

Lunges: 3 sets of 10-12 reps per leg. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.

Plank: 3 sets of 30-60 seconds. Hold a plank position, keeping your body in a straight line from head to heels.

Mountain Climbers: 3 sets of 20-30 seconds. Start in a plank position, then alternate bringing each knee towards your chest as if climbing a mountain.

Burpees: 3 sets of 8-12 reps. From standing, squat down, place hands on the floor, jump feet back into a plank, do a push-up, jump feet back to hands, and jump up.

Russian Twists: 3 sets of 12-15 reps per side. Sit on the floor with knees bent, lean back slightly, and twist your torso to the right, then to the left.

Cool Down: Finish with a 5-10 minute cool down, such as stretching or yoga poses.

Side Plank: Lie on your side with legs extended and feet stacked, lift your hips off the floor, creating a straight line from head to heels, hold for 30-60 seconds, then switch sides.