By paige1692

have a bad lower back that I cannot do push-ups. will do the lunges as much as possible but have weak knees too. can I pls get exercises to strengthen both my back and knees so I can do regular exercising w/o risking either my back or knees to any further injury? I believe both are due to the Army, heavy loads. any suggestions?

Dec 22 2011 - 1:54pm

By Charlotte Das

Great post! This is a quick and easy workout that many can do when they are pressed for time and space. I included a link to this article on my blog which is targeted to college students who are trying to keep off the weight their first year. I tried this workout and it is really hard! I hope my readers will refer to this and it will help them keep off the extra weight their freshman year!

Sep 27 2011 - 11:23am

By TamLamb

I absolutely LOVE this workout! It is totally challenging and invigorating. My strength and balance have improved drastically after having done it only 4 times!

Jul 8 2010 - 9:04am

By gildy26

What a tough workout! I have been doing this running plan after completing the previous run/walk plan. I feel great and my strength and endurance are definitely improving. After doing this workout for the first time, I was sore for 5 days! So sore in fact, that I had to skip workouts for the rest of the week as I could barely walk! Repeating this week, took it easier, only 2 sets of each. Hopefully I'll be able to walk again tomorrow! This workout kicks my booty!!

May 11 2010 - 1:12pm

By gildy26

What a tough workout! I have been doing this running plan after completing the previous run/walk plan. I feel great and my strength and endurance are definitely improving. After doing this workout for the first time, I was sore for 5 days! So sore in fact, that I had to skip workouts for the rest of the week as I could barely walk! Repeating this week, took it easier, only 2 sets of each. Hopefully I'll be able to walk again tomorrow! This workout kicks my booty!!

May 11 2010 - 12:00pm

By Kris10ettes

I did this workout on Tuesday and I still can't believe how sore I am even after only doing modified versions of some of the exercises. Thank you! Thank you! Thank you!

Apr 8 2010 - 9:43am

By colababy

This is my fav WH workout. I wish you can add it to the iPhone app

Mar 24 2010 - 11:14pm

By julesverne0121

Thank you!

Dec 29 2009 - 8:01am

By lohcy1

UNLIKE the newsletter I received on 22nd December, Better Posture: 6 Ways to Straighten Up, this workout I believe will WORK OUT for everyone who just READs it! If you cannot understand what you read, you won't be motivated to do the exercise. I actually scrolled down to read all the steps for every move without the pictures in sight first to see how much I could visualize in my mind. Don't get me wrong here. Both articles are practical and useful to our fitness/health. However, exercise instructions have to give LEARNERS the clear details to follow, since the readers are mostly NOT TRAINERS. "Better Posture" has poor instructions and NO VISUAL AID to help at all. This workout gives not only pictures matching each step of all the moves, but also matching VIDEOs?! Printer-friendly version and free exercise downloads are included, too?! I wish every exercise/workout article can be like this one!!

Dec 26 2009 - 5:28am

By lillypad

Thank you for all the free printable workouts. Always tried writing down what my trainer said on scraps of paper that I would then lose. The pictures are great as are the videos. No excuse not to tone up now ...hmmm

Dec 13 2009 - 1:02am

By MOTOMOMMA

I have tried multiple times to download workouts to my IPOD..For some reason it's not working. Can someone please tell me how to do this?

Dec 10 2009 - 3:40am

By Bengu

Awesome!

Dec 5 2009 - 7:28am

By avandeusen

SAMICARR, Sorry for the hassle. I've sent you a copy of the workout. If anyone else has any trouble, please email us at WHOnline@WomensHealthMag.com and we'll send you a copy right away. Thanks! Amy WH Online

Dec 4 2009 - 12:22pm

By SamiCarr

I keep trying to print the printer friendly work out and it will not let me. It asks me to log in with my email address and after I do that it tells me, "thanks for printing" but it never printed. I'm at work so I would like to be able to choose which printer it's printing from. Help?

Nov 23 2009 - 1:21pm

By Outliving86

Um i def dont feel like driving to the gym tommorow i think ill do this one. probably warmup with jump rope and a little run then this.

Oct 17 2009 - 12:56am

By coreeodonnell

I just did this workout. It was great for a day I didn't feel like driving to the gym. I did one modification because of shoulder pain, but it was really good overall. I look forward to being able to finish this with 15 reps on each exercise and no girly pushups. :)

Jun 13 2009 - 4:14pm

By lawalker123

This looks fun!

Jun 10 2009 - 1:56pm

By colababy

Wow, this workout always kicks my butt. Also, no excuses since no gear is needed! Can use it when traveling, etc. Very little space needed. Please womenshealthmag, more no-gear workouts!

Apr 28 2009 - 12:52am

By cwunsch

I am looking forward to trying this out, I hate working out in front of people, this will be perfect!

Mar 30 2009 - 6:23am

By nettie3

Ihave just recently started running - I must say - I am hooked. I can't wait to try ou this program.

Mar 29 2009 - 7:24pm

By tata016

this is an amazing work out !!! you have to start slow but once you start it rocks !! thank you !!! :)

Feb 8 2009 - 8:37pm

By Chalindrea

This looks great! I'm going to try it out. I don't like people watching me when I work out so I never go to the gym, even though it's free on campus. This workout will be great since I can't afford a lot of equipment. Thanks!

Jan 30 2009 - 4:46pm

By valeriel1962

I really like this workout even though I have to modify it some because of injuries that limit my abilities. It definitely works the areas I want worked on.

Jan 19 2009 - 4:12pm

By christyc83

I love this! I have just moved to a new area and feel intimidated at gym's so this is perfect!

Dec 8 2008 - 5:02pm

By Suerhul

Yayyy.. Another 'poor' woman's workout besides walking and jogging on our dangerous streets of South Africa Thank you so much!!

Nov 27 2008 - 8:29am

By mythicalangel

love the idea of just being able to use you that way there are no excuses.....thanks keep them coming

Nov 13 2008 - 10:31pm

By adixon

THANK you for the kudos! Remember that you can do this workout ANYWHERE! All you need is you. Let me know how it is going. xo, Amy

Nov 13 2008 - 6:48pm

By adixon

Hi all, The pushup crawl is a very tough exercise. I would recommend trying the pushup first without bringing the leg to the outside and once you start to feel your strength develop start lifting one leg off at a time and then build to the recommended exercise. Remember where you are is a GREAT place to start. Earning a progression is one of the greatest things you can experience in exercise. You can do it, Amy

Nov 13 2008 - 6:47pm

By adixon

HI NCAUSSIELADY, I would superset the workout. Complete each exercise once and then go to the next. Repeat it as many times as you want. If you start out just getting through it once that is better than NONE. Aim for three. Let me know how it goes, Amy

Nov 13 2008 - 6:45pm

By ncaussielady

I'm going to try this tonight. Since you have to do 3 sets of every exercise, do you think it is better doing all 3 sets of an exercise and then moving onto the next exercise, or do 1 set of every exercise and then repeat all the exercises, until you have done 3 rounds.

Nov 6 2008 - 11:44am

By MayritaJudith

Love this one, going to try it!!!

Oct 22 2008 - 5:05pm

By sadler

I love it!!! Somtimes I need a little boost while sitting at home and this workout gave it to me! Thanks!

Oct 21 2008 - 9:35am

By lianneb

Thank you for the printer friendly version of this workout...now I can take it anywhere. Your previous workouts were a struggle to print.

Oct 15 2008 - 9:27am

By skoolgrrl_302@h...

i loved it to and I agree with LOCCELLI i had a really tough time doing the pushup crawl. Is it bc i need to get my body more in shape?

Oct 14 2008 - 9:03pm

By LOccelli

I did this workout last night and it was great. I am definitely sore today. I do have a question though - Is there a modified way to complete the Pushup Crawl? I am unable to do an unassisted pushup and found it hard to do this move. I love the no-gear work out. I'd love to see a no-gear work out for abs :)

Oct 1 2008 - 9:14am

By colababy

love it! It's a 35-min workout for me though

Sep 24 2008 - 5:34pm

By Kitreiki

Great Workout! I just got a heart rate monitor and have been testing it walking and doing housework, just to see. I hadn't even gotten through the first set before it was beeping at me, lol. This is a bit harder than it looks, yay! just what I needed.

Sep 18 2008 - 2:58pm

By digitaldiva37

Great idea to be able to print--now I can work out anywhere. Thanks

Sep 6 2008 - 10:21pm

By adixon

Hi LilyLily, So glad that this workout worked for you EVEN at work. Now that is dedication. With regards to the videos and help on number 7...The Flamingo Reach and Press is a ONE legged squat with a rotational balance. Your goal is to bend your base knee as much as you can, hinge at your hips, keep your back long and parallel as you try to reach your opposite hand to the outside of your base leg. The non-supportive leg simply comes along for the ride. If you feel a little wobbly...that is completely normal. This move requires core stability and lower body strength. And if your back leg accidentally touches that ground...don't worry about it. That means you went for it. I am going to check into the videos on the site. I hope my extra description helps! Good luck, Amy

Sep 4 2008 - 5:55pm

By adixon

Hi GR8SHOES, The reason why I include jumps in my workouts is because it is a great way to increase the intensity of the move by adding power to get quicker results. Jumps especially in a no gear required workout help increase the intensity of the workout. Moving just your bodyweight against gravity can give you great results and the impact of your feet landing on the ground softly can help strengthen bone density in the body. Sometimes impact gets a bad rap with regards to killing the joints but in a healthy joint, jumping and landing is a perfectly safe non-joint killing thing to do. Increasing bone density is very important to help ward off osteoporosis in addition to getting your calcium. Now I completely understand your need for not jumping because of your arthritis, so here is my easy recommendation, do the exact workout and cut out the jump. You can do the plie' squat and simply return to a standing position. I guarantee that you are still going to see results and get a great workout. Try it without the jump and let me know what you think. I am here to help. Good luck, Amy

Sep 4 2008 - 5:48pm

By gr8shoes

Why do so many of your workouts include jumps? I have really bad knees and cannot jump; any alternative non-joint killer moves out there for those of us with arthritis; or just plain bad knees?

Sep 4 2008 - 2:14pm

By lilylily

WOW!! i just tried a couple reps of each move, here at the office, and its already kicking my butt. Im a little winded, heart rate is definately up and im about to break a sweat!! cant wait to try the whole thing. Wish there was a video for move 7, im not sure im doing it right.

Sep 4 2008 - 12:30pm

By Megan Land

I found this workout especially beneficial in targeting my lower body and I have to admit it kicked my butt the first time I did it. Overall, awesome!

Sep 3 2008 - 6:59pm

By adixon

Hi H20POLODOLLY, I just asked the website department to post the link for a printer friendly version. Keep your eyes peeled. Best, Amy

Aug 26 2008 - 5:43pm

By adixon

Hi Greensally, This workout is located in the September 2008 issue. You will find the workout booklet right inside. Happy Hunting :). Amy

Aug 26 2008 - 5:02pm

By h2opolodolly

I love these workouts!! I miss the nice printable version though.

Aug 25 2008 - 6:00pm

By wanderluck

Tried this workout last night for the first time. I LOVE it. I don't have access to a gym, nor do I have the funds for dumbbells or another exercise ball, so any workout sans gear is always attractive. However, I never thought it would be so effective!

Aug 21 2008 - 9:49am

By jodie-00

Love this. I do miss the videos though. Keep it up WH.

Aug 21 2008 - 9:35am

By hanelle_fourie

Thanks for another great workout! It comes just in time as I'm about to go on holiday for a bit and have been wondering which moves I can still do without equipment.

Aug 12 2008 - 12:18am

By bmenor

i love workouts like these because they are easy to remember and you can do them in little time.

Aug 11 2008 - 7:13pm