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THE 31-DAY PLAN HYPERLINK "" \t "_blank" A Simple, Effective Total-Body WorkoutThese three basic exercises target your entire body without any equipment other than your own bodyweight.If you want to get really good at something, it’s all about practice, practice, practice.It seems obvious, but to achieve mastery, you need to?practice?every day. That goes for playing a musical instrument, learning a foreign language and exercise.This simple, yet effective, 31-day program features three basic exercises: the squat, the lunge and the pushup and targets your entire body without any equipment other than your own bodyweight.Here’s how it works:Start by doing 10 reps of each exercise on Day 1, and then add one rep per exercise every day for 31 days. By Day 31, you’ll be doing 40 reps of each exercise, adding up to a whopping 120 reps that day —?and 420 reps over the course of a month.SQUATStand with your feet hip-width apart and your toes turned slightly out.Hold your arms out in front of you or put your hands on your hips for balance.Push your knees out over your pinky toes and sit your hips back slightly as you start to lower yourself toward the floor.Bend your hips and knees until your thighs are parallel to the floor (or lower if you’re comfortable).Stand back up to the starting position and repeat.LUNGEStand with your feet directly under your hips.Take a long step forward with one foot and bend both knees until your back knee touches the ground.Make sure you keep a straight line from your knee to your ankle on your front leg, and lean forward slightly to prevent arching your lower back.Return to the starting position and repeat with the opposite leg.PUSHUPStart with your arms straight and hands on floor (or an elevated surface like a chair or bench) directly under your shoulders.Keep a straight line from head to toe by making a double chin, bracing your abs and squeezing your glutes.Lower yourself down slowly, keeping your elbows tucked at 45 degrees to your sides, until your chest hits the floor or bench.Push yourself back up to the starting position without letting your elbows flare out or lower back arch. ................
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