If you’ve committed to exercising every day this month (and want to keep it up all year!),­ we’ve got the perfect beginner bodyweight workout plan for you. Here, you’ll find five moves, so you can progress as you gain strength. Time to welcome your fittest year yet!!

1. Plank

How to: Begin in a forearm plank position with elbows bent and directly beneath your shoulders, forearms flat on the floor (a). Contract your midsection to maintain a straight torso and hold for time. Don’t allow your low-back to sag toward the floor or your hips pike up toward the ceiling (b)

2. Reverse Lunge

How to: Stand tall with feet hip-width apart, arms at your sides (a). Step backward with one foot and bend both knees to lower your hips toward the floor. Knees should bent 90 degrees, while the front knee stays behind your front toes (b). Return to standing by pushing through the heel of your front foot (c). Repeat with the opposite leg. Continue alternating sides for time.

3. Bodyweight March

How to: Stand tall with feet hip-width apart, arms at your sides (a). Simultaneously drive your knee and opposite arm up so both are bent 90 degrees (b). Lower to the starting stance and repeat the movement with the opposite arm and leg (c). Continue for time. When marching, think about pulling your heel directly up to avoid overarching your back. Shoulders should stay over your hips.

4. Lateral Lunge

How to: Stand tall with feet hip-width apart, arms at your sides (a). With one foot, take a big step to the side, bending that knee and sitting down and back on your leg. Lower your hips as far as possible. Think about hitting a squat position on that side moving leg, as your other leg stays straight (b). Return to standing by pushing off the foot of your bent leg (c). Continue alternating sides for time.

5. Knee Grab Sit-Up

How to: Lie on your back on the floor with your arms and legs extended (a). Brace your core and perform a sit-up, as you simultaneously bend your knees toward your chest and grab your knees with your arms at the top of the movement (b). Slowly lower back down to the floor and straighten your legs (c). Repeat for time.

For further information on all the above exercises please visit the FWX YouTube channel or ask a FWX Coach at either location!