20 DAYS ARMS AND LEGS

The Set-Up: Stance will vary slightly from person to person, Tamir explains, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. The Squat: Initiate the movement by sending the hips back as if you�re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs�you don�t want your hips to pull too far back, Tamir says.

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don�t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Stand in a split stance with your front heel 2�4 feet in front of your back foot. Raise your back heel to place weight evenly along your toes. The weight on your front foot should be evenly distributed along the entire foot. Grip the floor with your front foot to create a stable foot position. Square your hips. Your posture should be tall with your torso upright and feet shoulder-width apart. Bend your knees slightly. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Place your hands on your hips or hold dumbbells by your sides. Engage your core. Begin the downward movement by bending the hip, knee, and ankle of your front leg and allowing your back knee to bend toward the floor. Lower until your front leg is parallel to the floor. Your back knee should be underneath your rear hip, 1�2 inches above the ground. Pause at the bottom for 1�2 seconds. To begin the upward movement, push your front foot into the ground to initiate standing. As you stand, keep your chest high, and squeeze your front glute. Allow your front knee to straighten and your hip to travel forward. As you finish the movement, squeeze your quadriceps while maintaining a neutral spine and a slightly bent knee. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you�re attempting not to spill any water out of the front, back, or sides of the bucket.

Stand straight with feet together. Plant the balancing leg into the floor (tripod foot). Lean forward from the hips and stretch arms forward while extending one leg back. Keep your back neutral, the toes are pointing toward the floor. Bend the balancing leg slightly to accommodate the forward bend of the upper body. Return slowly to the standing position and repeat

Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. �Your torso may lean forwards as step to the side � that�s fine, as long as you maintain a flat lower back,� Maslewska says. Exhale to reverse the movement and stand tall. That�s one rep. If you want to add weight, hold a dumbbell in each hand and use them to frame your bent leg. What an overachiever.

Lean your upper back against the bench with the legs out in front of you. Adapt a shoulder-width stance with toes turned outwards. Thrust your hips upwards into the air.

Keeping the band flat, not bunched, place the band just above each knee and wrapped around both legs. Position your feet shoulder-width apart. The band should be taut, but not stretched. Bend your knees slightly and move into a half-squat position to activate the gluteus medius. Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg. Move this leg in and out, sideways, for eight to 10 repetitions. Keep your hips level during the movement. With this exercise, it helps to maintain a low, forward-facing posture. Your back should be straight, not rounded. Slowly shift your weight and switch legs. Do another 8 to 10 side steps.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band to an ankle strap. Wrap the ankle straps around your ankles and lay on the floor 3 to 4 feet away from the door. Keep your buttocks down and your back flat. Bend both legs together and move your heels towards your buttocks. Keep your calves and feet relaxed during the movement. If you cannot keep them relaxed, simply point your toes. Do not let your hips rise up as you bend your legs. Keep your hips and Butt down.

Position the feet shoulder-width apart (or not much more) with toes under the bar. The feet point straight ahead, or they can angle out slightly. Heels should stay flat on the surface. When you lift, the bar will travel close to the shins and may even graze them. Maintain a neutral spine position. Stabilize the abdominal muscles by bracing them. Squat down, bending at the knees. The form for descending to the bar is similar (but not identical) to the squat, with your back straight or arched slightly and not rounded at the shoulders or spine. Grasp the bar just outside the line of the knees with an overhand or mixed grip. Lift the bar by pushing upward with the legs from the knees. Breathe out on exertion. Be careful not to raise the hips first so the trunk moves forward and the back becomes rounded. Don�t try to haul the bar up with your arms. The arms stay extended under tension while gripping the bar as the legs push up. Think of the legs and shoulders moving upward in unison with the hips, the balancing point. The bar should almost graze the shins and rest around thigh level as you reach full height. Pull the shoulders back as much as possible without bending backward. Lower the bar to the floor with a reverse motion ensuring a straight back.

To do a hip thrust, start in a seated position with your knees and feet flat on the floor, with your shoulder blades (but not your neck!) against a bench. Add weight to your hip crease using a pad, if needed. Squeeze your glutes and core and lift the hips up until your back is parallel to the floor.

Secure the elastic(s) to the door with the door anchor at the bottom of the door. Attach both ends of the elastic to one ankle strap. Wrap the ankle strap around the ankle of your active leg. Stand 3 to 4 feet away from the door with your inactive leg closest to the door. If needed, position a chair so that you can use it for stability. Keep your back straight, head straight, chest up and stomach tight. Start with your active leg at a 45 degree angle with the floor. Pull your active leg in (away from the anchor point). Keep your active leg straight throughout the range of motion. Visualize pulling the resistance from your heel.

Place a band around your thighs and kneel on the ground with knees wider than hip-width apart, so you feel the pressure of the band. Tighten your core and drive your glutes forward as you lift your body upwards. Slowly sit back while keeping a braced form of your upper body. Sit back on your lower legs and thrust forward again.

Place your upper back against the edge of the bench with legs in front of you. Your feet should be in a closer stance with bands around the thighs. Extend your hips upwards towards the ceiling while keeping knees pointed outwards by pushing against the resistance of the band. At the top of the movement step out laterally once alternating each foot.

Lie down on your left side with your legs stacked on top of one another and toes pointed forward. You can cushion your head on your bent left arm. Gently raise your right leg off of your left leg without rotating your knee or spine. Continue to raise your leg straight up until your hip starts to tilt upward or you feel strain in your lower back or oblique muscles. Return your leg to its starting position in a controlled manner. The number of sets that are right for you depends on your overall fitness level. Don�t forget to roll over to your right side and complete the same number of repetitions with your left leg.

Start on all fours with knees hip-width apart. Hands under the shoulders and neck and spine neutral. Place your leg diagonally behind your body and lift it diagonally upwards towards the ceiling until the leg is behind your glute. Then bring the leg diagonally downards and crossing over the supporting leg that is on the ground. Then lift the leg diagonally upwards behind the glute again. Picture the motion you do with your leg as drawing an upside-down V. Keep leg straight. Do reps with the other leg after finishing with the first.

Lie facedown on a table or on your bed. Your legs should be dangling off the end, able to move freely. You can add rubber band on your knees for extra tension. With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips. When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position. Reset and repeat for reps.

Start on all fours with knees hip-width apart. Place hands under your shoulders and neck and spine should be neutral. Place band around the thighs to provide resistance for your glutes as you lift your leg up. Brace your core and lift one of your legs up. Knees staying bent and foot staying flat while hinging at the hip. Use your glutes to press your foot directly towards the ceiling and squeeze at the top. Do reps with the other leg when finished with the first.

The purpose of the pulse is to really fatigue the lower glute area after doing banded kickbacks. Maintain same position - knees hip-width apart, hands under shoulders, neck and spine neutral. Brace the core and lift your leg up towards the ceiling while keeping knees bent and foot flat. Instead of bringing the leg down, keep it up and pulse it towards the ceiling. The band is optional for this exercise.

Place or tie the resistance band just above your knees (not at the actual knee joint) so that the band is taut (but not tight) when your feet are roughly hip-distance apart. Hold your hands in front of your body (you can clasp them or keep them separate), with your elbows bent. Press your hips back and bend your knees slightly to lower into a quarter squat position. �This quarter squat allows for additional hip activation, which will ensure you�re training the proper region,� McFarland says. From this position, engage your core and keep your head, shoulders, and chest squared forward, then simply take a wide step forward with one foot, followed by the other. The point is to keep your steps wide (but not overly so, as this places more stress on the knees) to activate your outer glute. Continue walking forward for a pre-determined distance. Opt for longer distances if you�re using less resistance or an easier band placement. Or, you can go shorter distances if you�ve increased the resistance and are trying to build strength.

Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back. Place your left hand on the back of your head, so that your elbow points out to the left side. Rest the hand lightly�don't put pressure on your head or neck. This is starting position. Slowly rotate your head and shoulder toward your right hand on the floor. Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a moment and then return to the starting position. Continue this movement for 20 seconds.

This is a challenge with a limited amount of time. Not to be mistaken with the seconds collection. The challenge is how many reps you can do in 3 minutes. Endurance! Try to beat your previous record. Do not chase reps and sacrifice good form!