The 21-Minute 'No Rester' 21-min Workout

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and reach down to the floor once the upper left thigh is parallel to the ground. Try to keep you back strong as you reach. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side.

1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

1. Stand tall with your legs extended straight.
2. Bend over from the hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
4. Take small steps and walk your feet to your hands.
5. Continue for the desired amount of repetitions and then straighten up to the starting position.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

• Place your feet shoulder-width apart. Bend at the knees while driving your hips back.
• Keep your chest up and your core tight.
• Remain in a squat stance as you forcefully push off the ground, jumping to the right side.
• Check your form then repeat, jumping to the other side.
• Keep alternating between sides.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
2. Jump and launch yourself forward. Swing your arms back and use the momentum.
3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.

1. Start in the plank position with your elbows shoulder-width apart.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
3. Slowly return to the starting plank position the same way, one arm at a time.
4. Repeat the movement alternating sides.

1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your feet together and simultaneously transfer your weight onto your left arm.
3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
4. Reverse the motion back to the full plank before transferring to your right side.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
5. Complete 1 full push up.
6. Jump your feet forward to just behind your hands.
7. Use an explosive motion to push through your heels and return to the start postion.
8. Repeat.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and reach down to the floor once the upper left thigh is parallel to the ground. Try to keep you back strong as you reach. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side.

1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

1. Stand tall with your legs extended straight.
2. Bend over from the hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
4. Take small steps and walk your feet to your hands.
5. Continue for the desired amount of repetitions and then straighten up to the starting position.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

• Place your feet shoulder-width apart. Bend at the knees while driving your hips back.
• Keep your chest up and your core tight.
• Remain in a squat stance as you forcefully push off the ground, jumping to the right side.
• Check your form then repeat, jumping to the other side.
• Keep alternating between sides.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
2. Jump and launch yourself forward. Swing your arms back and use the momentum.
3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.

1. Start in the plank position with your elbows shoulder-width apart.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
3. Slowly return to the starting plank position the same way, one arm at a time.
4. Repeat the movement alternating sides.

1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your feet together and simultaneously transfer your weight onto your left arm.
3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
4. Reverse the motion back to the full plank before transferring to your right side.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
5. Complete 1 full push up.
6. Jump your feet forward to just behind your hands.
7. Use an explosive motion to push through your heels and return to the start postion.
8. Repeat.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and reach down to the floor once the upper left thigh is parallel to the ground. Try to keep you back strong as you reach. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side.

1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

1. Stand tall with your legs extended straight.
2. Bend over from the hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
4. Take small steps and walk your feet to your hands.
5. Continue for the desired amount of repetitions and then straighten up to the starting position.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

• Place your feet shoulder-width apart. Bend at the knees while driving your hips back.
• Keep your chest up and your core tight.
• Remain in a squat stance as you forcefully push off the ground, jumping to the right side.
• Check your form then repeat, jumping to the other side.
• Keep alternating between sides.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
2. Jump and launch yourself forward. Swing your arms back and use the momentum.
3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.

1. Start in the plank position with your elbows shoulder-width apart.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
3. Slowly return to the starting plank position the same way, one arm at a time.
4. Repeat the movement alternating sides.

1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your feet together and simultaneously transfer your weight onto your left arm.
3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
4. Reverse the motion back to the full plank before transferring to your right side.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
5. Complete 1 full push up.
6. Jump your feet forward to just behind your hands.
7. Use an explosive motion to push through your heels and return to the start postion.
8. Repeat.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.