During this past year I have gone through many changes. I learned that everyone is NOT meant to stay in your life forever. So I decided I was going to take my tears and sadness and turn it into power. I am going to start 2020 off doing things to make myself feel better. Things that will make me happy. People say the best revenge is looking good and doing well. So that is what I am going to do.  You should also.  Make a commitment to yourself to do one thing today. Even if it is something small!

Here's a suggestion for anyone who wants to get a total body workout in the comfort of home and not have to travel to/from the gym to train. It’s a great idea if you are pressed for time or just want to change up your current exercise program.

This routine is based on an article in the May-June 2013 issue of the American College of Sports Medicine’s Health & Fitness Journal. It lists 12 exercises using no equipment other than your own body weight, a chair and a wall for about seven minutes of steady effort.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while keeping the intensity at about an 8 on a scale of 1 to 10. Those seven minutes should be "comfortably uncomfortable". The upside is, after seven minutes, you’re done.

Here are the exercises that must be performed in the order listed:

• 1. Jumping jacks
• 2. Wall sit
• 3. Push-up
• 4. Abdominal crunch
• 5. Step-up onto chair
• 6. Squat
• 7. Triceps dip on chair
• 8. Plank
• 9. High knees/running in place
• 10. Lunge
• 11. Push Up & Rotation
• 12. Side plank

Make sure you have a timer, water and a towel nearby and keep your exercise intervals to 30 seconds and rest periods to 10 seconds.

This may not be the easiest workout but it is quick and effective for burning plenty of calories and building stamina. For more advanced exercisers this sequence can be repeated 2 to 3 times.

Step 1 Starting Position: (photo 1) Lie facing down on an exercise mat with your elbows close to your sides, directly under your shoulders, forearms parallel to each other with palms down and fingers facing forward.  Engage your abdominal/core muscles.  It should feel like you are tightening a corset around your ribs, waist and lower torso.  Tuck your toes under, flex your ankles and press your heels back while contracting your thigh muscles to strongly straighten your legs.  Your knees should start lifting away from the floor.  Inhale now.

Step 2 Upward Phase:  Exhale while you lift your torso and thighs off the mat in one unit.  Your aim is to form a straight line from your shoulders to hips to knees to ankles.  (photo 2) Stay active in The Plank by pressing your heels back and keep your torso and legs strong and long.  Do not sag in your ribcage or low back or low back. Avoid hiking hips into the air, collapsing the knees or shrugging your shoulders.  Your shoulders should remain directly over your elbows with your palms facing down for the entire exercise. Continue to breath in/out while keeping your abdominals braced and holding The Plank for 10 seconds.

Step 3 Downward Phase:  Exhale while keeping your torso and legs stiff as you slowly lower your body in one unit back to the mat.  As soon as you finish The Plank, immediately build back up to your next Plank for another 10 second hold.

Repetitions:  6 times, holding 10 seconds each.

Modification: (photo 3) If the Downward Phase is too difficult, first bend both knees to the floor while keeping your abdominals braced, then lower your upper body.

Frequency: 3 to 5 days/week (this really only takes about a minute!!!)

Purpose:  Firmer abdominals with improved core strength, endurance and stability.

Reminder: Consistent practice makes this exercise effective.  Start now to enjoy those results in no time!