You will need one pair of dumbbells (not your buddies), workout clothes and the great outdoors. Good luck and have fun.

Plank - On your forearms and toes, come up and hold for 20 seconds. Squeeze your abs and glutes. Drop your hips to the ground and repeat.
Progression 1. Lift one leg in the air
Progression 2. Lift one arm straight ahead and the opposite leg in the air. Do not rotate hips or back.

YTA - On your belly, lift legs for the entire exercise. Hold arms in a Y- position, legs up and hold 5 seconds, T position hold 5 seconds, A position hold 5 seconds (imagine putting shoulder blades in back pocket. If you hold your breath, you are WAXING THE TRUCK.

5-second sit-ups - In crunch position with arms at your side, slowly sit up into a full sit-up. If you came up faster than 5 seconds, move your feet closer to your butt; if you cannot get up, adjust your feet away from your butt.

Laces - In crunch position, bend to your right and touch your right middle finger to your right shoelace knot then switch to your left. That’s one. Repeat 40 times.

The Perfect Push-Up - On your belly, place your hands on the deck as if you were pulling suspenders away from your chest. Tighten your thighs, then your glutes, followed by your abs and press up into a perfect push-up. Pause for 2 seconds, then lower yourself for 5 total seconds. Your chest must hit the same time as your NaNa. If your NaNa hits before, you did it wrong and you are waxing.

Off Balance Flys - On your back, press your legs and dumbbells to the sky. Tighten your abs and keep them that way. Keep your right dumbbell up over your chest and take the left one out to butterfly position. Lower it for 3 seconds while keeping the right up in the air. Pause with the left at the bottom (not touching the deck) and as you raise the left, lower the right. Repeat until you have done 15 each side. You will become slightly off balance, tighten your abs. This will keep you centered. Can you say ouch? SIR YES SIR! Thank you sir, may I have another?

Push-up Rotations - On your belly in push-up position. Go all the way down to a perfect push. As you come up, take your right arm up in the air, rotate with it and watch your hand as it goes straight up in the air. As your hand comes back down and hits, immediately go down into the next push-up and repeat to the other side.

Farmer’s Walk - Grab both dumb-dumbs and press them to the sky to the point where your biceps are almost touching your ears. Tighten your abs and take a 1-minute walk.

Bicep-Curl Shoulder-Press One-Legged - Feet hip-width apart, abs tight, starting with dumbbells at your side, VERY slowly count to 10. AS you count it should take you 5 seconds to curl and 5 seconds to shoulder press. At the end of 10 seconds, both dumbbells should be straight up in the air. Pause for 2 seconds, then lower for 10 seconds in the same manner. Did I mention you were supposed to do this on one leg? You are. Again, tighten your abs and balance should not be an issue. And yes, you will feel this all over. Therefore you will be working more muscles. Therefore burning more calories!!!

Renegade Rows - Take your dums and get in push-up position. Pucker those butts and tighten those guts and press up. In push-up position take your right dumbbell and pull it to your right side (almost your armpit). Lower (not drop) the dumbbell and repeat to the other side. PUCKER the entire time and your back will thank you.

Basic Lunges - Make sure you drop your tailbone straight to the ground and look for a 90-degree angle in each leg.

Overhead Lunges - Same thing except take both dumbbells up overhead. Abs super tight—DO NOT LET DUMBBELLS SWING LEFT OR RIGHT. Take your time with these. Too hard, use one dumbbell.

Transverse Lunges - Make sure your abs are tight. As you lunge forward, touch the little toe of the forward foot using the opposite hand. I want a 90-degree bend in both legs.

You need to know how to run on tired legs

Jimmy Olsen’s - On your belly with arms stretched in front of you, raise your right arm and left leg at the same time. Pause and lower. Switch.

Superman - Same thing but with both arms and legs.

Lois Lanes - (toughest exercise is named after her because after 40 years, she never got her man) - Same thing except hands crossed behind your back.

Spiderman - Spread your legs and arms out to the side. Same thing. Raise them slowly and hold for 1 second. Lower slowly.

Age of Aquarius - Standing feet apart, glutes very tight, arms to the side, reach way back and let your arms fall back. Push your belly forward (super squeeze those butt cheeks to keep your back from spasms). Hold for 10 seconds. Repeat.

POW Stretch - Hands locked behind your head. Squeeze your shoulder blades together and try to bring your elbows back behind you.

Basic Toe-Touch Stretch – Put both legs in front of you as you sit, except push your belly button towards your toes, and keep your back from slouching. Then tighten your thighs. You will feel your hamstrings stretch as you do this. – Put both legs in front of you as you sit, except push your belly button towards your toes, and keep your back from slouching. Then tighten your thighs. You will feel your hamstrings stretch as you do this.

Thigh stretch – Stand, holding something to keep your balance, grab one foot and try to get the foot to your butt. As your foot comes close, tighten your abs and let go of what you are holding to use your own balance. Hold for 15 seconds and switch to the other side.