| Photo | Exercise | Sets | Reps | Comments |
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Run, Jog, or Walk
| 1 | 3 | Start out walking at a nice and even pace to get your body warmed up prior to exercise. If you're indoors you can just walk in place or carefully walk up and down the stairs. |
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Stretch - Arms Overhead
| 2 | 1 | Stretch upward, elongating your back and extending your arms as far up as you can. Hold for a few seconds, and then release to the next stretch. |
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Stretch - Forward Bend
| 2 | 1 | Now bend all the way forward, stretching the back and hamstrings. Don't pull yourself down, just let yourself hang. After this, straighten up and stretch your arms overhead one more time. |
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Stretch - Hip Twist
| 1 | 30 | Stand in place and turn your hips back and forth, allowing your arms to swing at your sides. Repeat for about 30 seconds. Afterward perform any other stretches you need and then move on. |
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Air Squat
| 3 | 20 | With your feet shoulder width apart squat down slowly. Focus on keeping your back straight and your head up and gazing forward. Try to go down as far as your flexibility allows and then push back up. |
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Pushup
| 3 | 15 | Modify as necessary (from your knees, etc) but be sure to keep the body flat. Do not raise the hips before the rest of your body. |
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Bridge
| 3 | 20 | Lay on your back with your feet flat. Push your hips high up and hold for two seconds. Release toward the ground, but don't touch between reps. |
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Crunch Situp
| 3 | 20 | Be sure to keep your feet and shoulders off the ground at all times during these situps. When complete, go back to Air Squats and complete two more identical rounds. |
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Run, Jog, or Walk
| 3 | 20 | You should have completed 3 sets of Squats, Pushups, Bridges, and Situps. Once complete, walk for a few minutes to cool down. Congratulations on completing your first FitDaily workout! |
