Walk Out Plank / Inchworm

Glutes, Quads & Hamstrings



This is how you do it

Step 1

Start in a standing position.

Step 2

Brace and bend your hips (hip hinge) to lower your hands to the floor in front of your feet.

Step 3

Flex your triceps and walk your hands forward to a push-up position.
1. Keep your knees relatively straight during the walk out and remember to flex your glutes and legs in the push-up position.

Step 4

Flex your triceps and walk your hands backward to raise your hips.
1. Remember to keep your knees straight during the walk back.

Step 5

Flex your glutes and hamstrings to return to a standing position.

Mountain Climber

Full Body & Core



Bear Crawl

Full Body





Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.