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.