20 Leg Presses (targets the glutes, quads, and hamstrings)

20 Pike Presses (targets the shoulders)

Perform this set ten times for a total of 200 Leg Presses and 200 Pike Presses!

For the Leg Presses:

1. Lie on your back on a mat, bringing your knees up to your chest so that your legs are off the ground. Loop a resistance band around the middle of both feet and hold onto the ends with both hands.

2. Slowly extend your legs out and up without moving your torso. Adjust the band to tighten it if necessary for a harder workout. Bring your knees back into your chest. This is one rep.

TIP: To keep your balance and prevent your body from moving around willy-nilly while you’re performing the exercise, tighten the abs and keep your core engaged the entire time.

For the Pike Presses:

1. Stand with your feet hip width apart, then bend down so that your palms are also pressed against the floor. Rise up onto your toes. Your legs and arms should both be extended and stable.

2. Engage the core and bend your elbows, lowering your head towards the floor to perform a push up. Reverse the direction. This is one rep.

TIP: The more perpendicular your torso is to the floor, the more your shoulder muscles will have to work (this is a good thing!).