back onto your heels as you bend your knees out toward your toes, to the count of 4, and squat down while pushing your butt out. For both squats, never tuck your tailbone in. That puts too much stress on the knees.
#3 The plank
This is an incredibly hard, but Zen-like position that is one of the most effective exercises you can do because it works your entire body.
How to do a Plank: Hold your body in a “plank” position, simulating the “up” part of a push-up, but stay there, holding perfectly still, for 30-60 seconds. Keep your abs tight and your back flat the entire time. Try to lengthen your whole body, reaching back through your heels and forward through the top of your head. Your heart will be pounding, your arms will be shaking, but try to make it to 60 seconds (or more).
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#4 The burpee fitness
Muscle confusion is one of those terms that is being thrown around a lot in the fitness world. When it really means to just keep your body from being bored by doing different exercises in a short amount of time. The burpee exercise is the best of both worlds. It’s a push-up, a plank, and a jumping jack all wrapped into one.
How to do a burpee: Start by standing shoulder-width apart, then jump down into a squat, then pump your legs out behind you (you should end up in push-up position), then do one push up, then go back into squatting position, then jump up high with both arms outstretched towards the sky. Sounds like a lot, but you can do it. You should end up in the same standing position as you started.
Start with one set of 10 every day, and then build up to three sets (or more) with a 15-second “breather” in between each set. Not only will you be strengthening your muscles, but you’ll be getting a solid cardio workout, as well.