A Quick Strength Workout You Can Squeeze In on Your Busiest Days

The workout below is for Day 8 of the Just Enough Workout, a four-week workout plan. Today’s routine is pretty great on its own, but you can also check out the full programright hereor browse the calendarhere. If you’d like to sign up to receive daily emails featuring these workouts, you can do thathere.

Welcome to Week 2 of the Just Enough Workout! We hope you’ve found the workouts thus far to be breezy and just the right amount of challenging. As with all of the routines during this program, you’ll have two strength options for today.

Just Enough starts with an incline push-up, which should be easier than a regular push-up where your hands and feet are both on the floor. You can adjust this move to what suits you best: The higher your hands are raised off the floor—whether they’re on a step, a chair, or even a sturdy tabletop—the easier this exercise should feel. Regardless of how high you place your hands, remember your form should be consistent throughout. That means your core and glutes are engaged and your shoulders are relaxed, pulled down away from your ears. From that exercise you’ll move into targeting your core with a Russian twist and then finish with a glute bridge.

If you opt for Just a Little More, you’ll keep the Russian twist and glute bridge (just add a dumbbell!), but trade the push-up for a weight chest press, plus you’ll add a frog pump and bicycle crunch.

As you kick off Week 2 and move through these exercises, pay extra close attention to how you’re feeling. Are there any muscles that ache a little? Any exercises that feel a bit easier? Do you notice your breath is more under control? Don’t forget to squeeze in a quick warm-up, then dive right in below.

Just Enough Movement Directions:

• Complete each exercise for 30 seconds, then rest for 30 seconds.
• After completing all three exercises, rest for up to 60 seconds. That’s 1 round.
• Complete 2–3 rounds.

Just Enough Movement Exercises:

• High Incline Push-Up
• Bodyweight Russian Twist
• Bodyweight Glute Bridge

Just a Little More Movement Directions:

Complete each exercise for your chosen work/rest interval:

• 30 seconds work, 30 seconds rest
• 40 seconds work, 20 seconds rest
• 50 seconds work, 10 seconds rest

After all of your exercises are done, rest for up to 60 seconds. That’s 1 round. Complete 3–5 rounds.

Just a Little More Movement Exercises:

• Chest Press (Medium Dumbbell Set)
• Glute Bridge (Medium Dumbbell Set)
• Russian Twist (Light Dumbbell Set)
• Frog Pump (Medium Dumbell Set)
• Bicycle Crunch

Exercise Directions: