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The plank

• Start in the top of a pushup then lower to your forearms. Now, imitate a plank of wood by tilting your pelvis forward and pulling your belly button toward your spine. Don’t let your neck droop. Squeeze your abs as tight as you can throughout the whole plank so your back doesn’t arch. This is what gets you results and what keeps your back and shoulders safe

The push-up

• First off, you can totally do these with your knees The Push Up on the ground until you get strong-enough to go full push up. Proper form is what’s most important. Just like the plank, you’re holding your abs in and making your body one straight line with no arch in the lower back or droop in the neck. (After all, the push up is a form of plank. It starts and ends in high plank.) Breathe in as you slowly lower down close to the floor and breathe out as you slowly push up. Breathing is the secret to exercise. Your body can do way more when you feed it air.

The mountain climber

• Start at the top of a push up — tummy engaged, one straight line, you know the drill. Now bring your right knee up so the ball of the right foot is touching the floor. Jump and switch the position of your legs so the left leg is bent and the ball of the left foot is touching the floor. That’s one rep. For this exercise, you can go faster once you ace the form — just so long as you keep a perfect plank and keep your tummy engaged.

The tricep dip

• . Sit on the edge of something stable. (We use our couch. Heavy chairs also work.) Slide your booty off the end and hold yourself up, keeping a teeny bend in your elbows. You want to be right up against the couch, chair, whatever. Tummy engaged. (Yes, proper form makes everything a secret core exercise.) Breathe in as you dip down until your arms almost make 90 degree angles. Breathe out as you push back up, still keeping that tiny bend in the elbows when you reach the top. Make sure your shoulders stay down and stay pointed to the wall behind you

The plank jack

• This is like if a jumping jack and a plank had a baby together. Start at the top of a push up — tummy engaged, one straight line, all that jazz. Then jump your legs in and out. Like you’re doing a jumping jack while doing a plank.

The squat press

• Grab 3 to 12 pound hand weights if you have them or cans if you don’t. Stand with your legs shoulder-distance apart, arms at your sides. Curl your arms as you squat, press them up as you stand. Bring them back to your side and start again. Keep your tummy engaged as you squat. Squats are actually great for the core!

The swimmer

• Nothing like a living room swim to tone the booty (and everything else). Stretch out like Superwoman, arms and legs off the ground. Pull your abs in tight. Now flutter like you’re swimming! (Right arm lifts with the left leg and left arm lifts with the right leg.) Breath in-2-3-4-5, breathe out-2-3-4-5. (PS: If this is too much all at once, you can keep your arms still and just flutter your legs!)

The bridge

• Start with your back on the floor and both legs bent on the ground, shoulder-width apart. (Meg is one step ahead of us.) Arms can be at your sides or out like Meg’s. Lift one leg. Now slowly raise up into a straight line. Keep your ribs from flaring out, belly button pulled in toward your spine. Squeeze your glutes. Hold for 5 seconds. Slowly lower. Do all the reps listed on the calendar for each side. If this is too intense, start with a two-legged bridge. You’ll still get amazing results! It’s almost the same thing — it just means you’ll be keeping both feet on the ground. It’s really important for the bridge that you’re squeezing the glutes and holding your core super firm and tucked in.

The sumo

• Sumo squats are super fab for your inner thighs, legs, and booty. Stand with your legs wider than shoulder-width and your feet turned out about 45 degrees. Slowly squat down low, tummy engaged, and slowly come back up. Breathe. To give yourself a calf-toning, cardio-blasting bonus: Add a jump! “How do I do that?!” Instead of coming up slowly from your squat to standing, spring up into a jump then land softly through the balls of your feet back into a squated position. Then spring up into a jump again until you are done with your whole set. Start with the basic sumo and see how it goes, then build in the jump if you can!

The wall sit

• “You just want me to sit with my back against a wall? [eye roll]” Yeah, go try it then come back and mock us. 30 seconds later: “OMG my legs! My legs! I'm sorry I mocked you.” We forgive you. Yes, this exercise is just sitting with your back against a wall, legs at a perfect 90 degree angle, tummy engaged, upper body one straight line. But it's got major punch.

The lunge

• Start with feet shoulder-width apart and hands at your side or on your hips. Step forward into a lunge, getting both legs as close to 90 degrees as possible. Step back to your starting position. Repeat the number of reps on the calendar on each side. For a bigger challenge, do jumping lunges! Step forward into a lunge, jump into the air and switch your legs, landing in the opposite leg lunge. Keep going until you finish your reps! (20 total at a time is plenty for these. They’re intense.)

The burpee

• We love burpees! They make us feel so empowered. We have no idea why everyone picks on them. Poor little burpees! To to a burpee: Stand with your feet shoulder-width apart. Crouch down. Jump out to the top of a push up. (Make sure your abs are pulled in and your back isn’t arched.) Jump back in. Stand up and jump into the air. Land with bent knees through the balls of your feet and go back down into a crouch for your next burpee. To make them easier, step back into a plank instead of jumping back. To make them harder, add a tuck jump at the end

The reverse crunch

• Start lying on your back with your arms out to the sides and your legs together in a perfect 90 degree position. Pull your core in tight. Use your lower abs to raise your hips off the ground toward your head, keeping your legs at a 90 degree angle. Return to starting position. These are super amazing for your lower tummy.

The elbow to knee

• This one’s gonna whittle in your obliques (side abs), as well as work your entire core and get a little arm action in. Start at the top of a push up — aka high plank. Ribs pulled in, tummy engaged, shoulders not scrunched up. Keeping your perfect form, bring you right knee toward your left elbow. Actually touch it to your elbow if you can without losing your form. Then repeat, left knee to right elbow. That’s one rep. If you want to start with something a little easier, do same elbow to same knee. To get even more out of this exercise, hold each position for three seconds. (PS: Remember to squeeze your abs the entire time. That’s when the magic happens. The magic of tight abs!)

The Russian twist

• Sit on the floor leaning slightly back with your legs together, back straight, and tummy pulled in tight tight tight. Lift your legs off the floor a few inches. Now twist from one side to the other keeping your legs as still as possible. That’s one rep. All the movement is coming from your core. This takes practice to master. Don’t be frustrated if your legs want to move at first. As you learn to engage your abs harder, you’ll be able to keep your legs stiller. This is an awesome exercise worth investing practice time in! (PS: Rest your heels gently on the floor until you master the form and then raise them up like Meg is once you get more experienced!)

The crunch

• Get in starting position. Now, adjust your shoulders further back to stretch out your spine as long as you can. This is going to help you engage your deep abs, the ones that make tummies tight. Nature's own Spanx. Pull in your ribs and engage your lower abs as tight as you can. Bend your elbows and put your hands to the outside of your ears, not behind your neck. You're not gonna be using those arms at all. These crunches are all abs. Breathe out as you crunch to lift your shoulders off the floor. They may not come off very far at first, but as you get stronger they will come up more! (PS: These are also amazing to do on an exercise ball if you have one.)

The standing crunch

• Stand with your legs shoulder-width apart and arms gently at the side of your head, tummy engaged. Now crunch to the side while lifting your leg. (Bicycle crunch style: Reach elbow toward the opposite knee)

The sit-up

• Start on your back with your arms crossed. Tummy pulled in, just like in the crunches. Breathe out as you roll all the way up. Breathe in as you slowly roll down.
• You're working your muscles in both directions! Same goes for all exercises. When you have control both up and down you get a better workout in.
• When your sit-up game gets stronger, you can put your hands to the outside of your ears like in the crunches. You can also move into straight-leg sit-ups.

Sun Salutation

• Mountain Pose, Chair Pose, Forward Fold, Halfway Lift, Chaturanga, Upward Dog, Downward Dog, Warrior 1, Chatarunga, Upward Dog, Downward Dog, Warrior I, Chatarunga, Halfway Lift, Forward Fold, Chair Pose, Mountain Pose

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Ab bends

• Stand with your arms behind your head, feet shoulder-width apart. Pull your core in tight.
• Breathe out. Bend forward as close to 90° as possible. Keep a micro bend in your knees. Don't let your back arch.
• Use your core to pull yourself back up to standing.
• No modifications. If it's not right, skip it.

Burpee (no push-up)

• Stand with your feet shoulder-width apart. Crouch down. Jump out to a plank. (Make sure your abs are pulled in and your back isn't arched.) Jump back in. Stand up and jump into the air.
• Land with bent through the balls of your feet and go back down into a crunch for your next burpee.
• Make it Easier: Step back into the plank instead of jumping back. Skip the jump at the end.
• Make it Harder: Add a push up while you're in the plan and do a tuck jump at the end

Butt kickers

Curtsey lunge

Froge lifts

High knees

Inchworm push-up

Jump rope

Line hops

Mountain climber

Plank

Plank walkups

Reverse crunch

Reverse lunch

Side plank dip

Squat jump

Straddle leg lifts

Straight leg sit-ups

Sumo squat

Tabletop crunch

Toe touch crunch

Tricep dips

Tricep push up

Twisted squat jump

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Ball crunches

Ball tucks

Ball passes

Ball pikes

Ball twists

Band arabesques

Band clamshells

Band fire hydrants

Band donkey kicks

Band side lifts

Band squat walk

Bench hops

Bicep curls

Bicycle crunches

Box jumps

Burpees

Burpee tuck jumps

Burpees with weights

Butt kickers

Chair/bench/box taps

Compass jumps

Cross jacks

Glider exercises

Glider circles

Glider climbers

Glider frogs

Glider pikes

Glider tucks

Glute bridges

Glute bridge march

Hammer curl press

Hip raises

Jump rope

Knee ups

Lateral step ups

Lunge reaches

Lunge skips

Lunge twists

Narrow squat raises

Plank jacks

Plank lifts

Plank rows

Plank raises

Plank taps

Plank kickbacks

Press jacks

Push ups

Push ups - decline

Push ups - diamond

Push ups - pike

Push ups - spider

Push ups - "T"

Push ups - wide

Reverse flyes

Rows

Russian twists

Shuffle touches

Step lunge

Side plank dips

Single-leg deadlift

Sit-up punches

Sit-up twists

Sprints

Squat jacks

Squat jumps

Squat jumps with weights

Standing crunches

Star jumps

Star sit-ups

Step-ups

Sumo rows

Superwoman jacks

Toe touch crunches

Toy soldiers

Tricep kickbacks

Twisted rows

Twisted toe touch

V-raise

V-up

Wood-chops