10 min. as many rounds as possible

Push Ups - 10

Squats - 20

Shoulder Taps - 16

The push up is a foundational upper body movement. For the push up, start with your hands and feet on the ground, back flat, arms straight, and shoulders above the hands. Once in position, while keeping the back flat, begin a controlled descent by bending your elbows. Keep them slightly tucked by your side. Once you descend as far down as your body will allow, push your body away from the floor and return to the starting position. For those who have challenges performing a regular push up, utilize this same technique but perform them on your knees or a wall while standing. 

The squat helps build the leg strength to stand up, sit down, and walk upstairs. To perform the squat, stand with the feet shoulder width apart and toes pointed straight or slightly outwards. With hands together at your chest, simultaneously bend at the hips and knees. Descend until your upper leg is parallel or slightly below parallel with the ground. Once at the bottom position, keeping the back and core tight, push with the middle of your foot and return to the starting position. For those who cannot reach parallel or below, utilize a chair or stool to squat on. 

Shoulder taps are a great way to strengthen the core. Start in the push up position with your head facing the floor, back flat, arms straight, and shoulders above the hands. Your feet should be about shoulder width apart. Once you tighten your core, bring one hand off the ground and touch your opposite shoulder and return to the starting position. Perform the same movement with your other hand. During this movement, you should feel your body trying to twist and wobble. The goal of the shoulder tap is to keep your body square to the ground.