Lie down on your back. Bend your knees and lift your legs and feet, so that your shins are parallel to the floor. Slowly curl your torso to lift your head and shoulders off the floor, keeping your spine flexed, engaging your core muscles, and placing your hands on your shins. Extend your left leg in front of you as far as you can while maintaining control and keeping your hips stable, placing your left hand on your right leg below the knee and your right hand on your right shin. Hold for several seconds then, maintaining a stable pelvis, switch legs and hands and hold again.

Tips Drop your shoulders down and back.

Slow, controlled movements will help you keep your hips stable and avoid any rocking motion in your torso.

CRISSCROSS.

Lie down on your back. Bend your knees and lift your legs and feet, so that your shins are parallel to the floor. Slowly curl your torso to lift your head and shoulders off the floor, keeping your spine flexed, engaging your core muscles, and placing your hands behind your head. Extend your left leg in front of you as far as you can while maintaining control and keeping your hips stable, and cross your left shoulder toward your right knee. Hold for 2 seconds. Then, maintaining a stable pelvis, switch legs and shoulders and hold again. Alternate right and left for 1 minute.

Tips Drop your shoulders down and back.

Slow, controlled movements will help you keep your hips stable and avoid any rocking motion in your torso.

Keep your chest open and draw the bottom of your rib cage to the opposite hip.

SWIMMING.

Lie on your stomach with your legs and arms extended on the floor so that your body is in one long, straight line. Engage your abdominals and lift your arms and legs so that you extend your spine and hips. Begin a "swimming" flutter motion by lifting your right leg and left arm higher, then lowering them as you lift your left leg and right arm higher. Continue to alternate sides for 1 minute.

Tips To avoid compressing your lower back, imagine lengthening out as opposed to lifting up.

Engage your core during this entire exercise.

Drop your shoulders down and back, and keep your head in line with your spine.

Avoid any rocking movement of your hips and torso.

FRONT AND BACK.

Lie down on your left side and form one line from the crown of your head to your hips, and extend your legs slightly forward. Rest your head on your left arm and place your right hand on the floor in front of you for support. Flex your foot and hip to bring your right leg forward. Pulse the leg upward two times, then point your foot and extend the same leg behind you. Do 8 to 10 repet.i.tions, then roll over and exercise with your left leg, for about 1 minute total.

Tips Reach out through your heel when your leg is forward and reach through your toes when your leg is extended back.

Keep your hips stacked during the entire range of motion; avoid any rocking or tilting of your pelvis.

Don't allow your back to round or arch. The only movement should be in the raised leg and hip.

LEG PULLUP.

Begin in a reverse plank position, hands on the floor behind you, palms pointing toward your feet. Facing the ceiling, support your weight on your hands and feet only, with your hips lifted, your hands under your shoulders, and your feet pointed. Tuck your chin, engage your core, and lift your right leg up toward the ceiling, keeping your hips lifted and shoulders pulled down and away from your ears. Hold for 2 seconds, then lower your leg. Repeat with your left leg. Continue alternating sides for 1 minute.

Tips As you lift your leg, avoid arching or rounding your back; keep your hips level.

Keep your ribs "soft" and press your hands into the floor so that your shoulders stay down and away from your ears.

Imagine your hips being suspended from the ceiling.

If you need to make the move a little easier, lift your leg only a few inches off the floor.

20-Minute Fitness for Intermediate Exercisers: Workout 1 Cardio Jog or walk/jog for 10 minutes on a treadmill at home or at the gym, or simply walk/jog around your neighborhood.

Strength Training The exercises that follow target your upper body. You will need an exercise band or tubing with handles to complete this circuit. If you don't have tubing, you can subst.i.tute dumbbells. Tubing is ideal, as it offers a different type of resistance (generally of less intensity) and makes it easier to transition between exercises.

Once you've completed one circuit of these five exercises, complete a second circuit, for a total of 10 minutes of strength training.

Courtney Rainville SEASON 12 Although it's easier said than done, when you think you're exhausted and can't go any longer, just push yourself the extra mile those last few minutes. You'll find you can push a bit harder and further each time.

REAR FLY.

Begin by holding the handles of the tubing in each hand. Step on the tubing with one foot and hinge forward from the hips with your knees slightly bent. Keeping your spine neutral and your abdominals engaged, pull the handles up and out to the sides of your body, squeezing the muscles in your upper back and mid-back. Hold for a moment, then release the tubing back down toward the floor. Repeat for 1 minute.

Tips Avoid rounding your back.

Control the movement and don't allow your elbows to lock on the downward motion of the exercise.

Keep your navel pulled in and your abdominals engaged at all times.

Keep your arms in line with your shoulders as you pull the handles of the tubing up and out to the sides of your body. Don't allow your shoulders to hunch up to your ears.

FEEL THE BURN.

To challenge your balance and engage your core and lower body even more, lift your back leg in a slow, controlled movement as you extend your arms.

STATIONARY LUNGE.

Begin in a staggered stance, with your left leg forward and your right leg back, heel off the floor. Place the tubing under your left foot, and hold the handles at your hips or shoulders. Keeping your spine neutral, your shoulders over your hips, and your abdominals engaged, bend both knees until your left thigh is parallel to the floor and your right knee is a few inches off the floor. Hold for a moment, then straighten both legs. Repeat on the other side. Continue alternating sides for 1 minute.

Tips Avoid rounding or arching your back.

Keep your navel pulled in at all times.

In the lunge, keep your left shin perpendicular to the floor so that your knee is directly over your ankle.

Don't let your left knee move past your toes.

FEEL THE BURN.

Choke up on the tubing to create additional resistance for more muscle burn. For even more of a challenge, raise your arms up higher into an overhead press as you lunge.

CHEST PRESS.

Stand with your feet a little wider than hip-width apart. Take your tubing around your mid-back and grab the handles with each hand so that the tubing is under your armpits. If the tubing is too long, double it up so that both handles are in your right hand. Inhale deeply, and as you exhale, press both arms forward, keeping your chest lifted and your navel pulled toward your spine. Slowly bend your elbows and bring the tubing back toward your armpits. Repeat for 1 minute.

Tips Avoid arching your back or letting your chest cave in.

Control the movement and don't allow your elbows to lock as you press out.

Keep your navel pulled in at all times.

Keep your wrists in line with your elbows and slightly below your shoulders.

BICEPS CURL.

Hold a dumbbell in each hand. Draw your navel to your spine, roll your shoulders back and down, and soften your knees. Slowly bend your elbows and bring the dumbbells up to your shoulders. Squeeze your biceps, then slowly return the dumbbells to the starting position. Repeat for 1 minute.

Tips Avoid arching your back or letting your chest cave in.

Control the movement and don't allow your elbows to lock as you extend your arms.

Keep your navel pulled in at all times.

Keep your elbows slightly in front of your torso.

LATERAL RAISE.

Hold a handle of the tubing in each hand. Step on the tubing in a narrow stance and hold the handles next to your thighs. Draw your navel to your spine, roll your shoulders back and down, and soften your knees. Slowly lift your arms out to the sides with your elbows slightly bent. Hold for a moment, relax your neck, and then slowly return the tubing to the starting position. Repeat for 1 minute.

Tips Avoid arching your back or letting your chest cave in.

Control the movement and don't allow the tubing to pull your arms down.

Keep your navel pulled in at all times.

Keep your shoulders down and away from your ears, and hold your elbows slightly higher than your wrists.

FEEL THE BURN.

To create more resistance and muscle burn, cross the handles of the tubing before you extend your arms out. To challenge your balance and engage your core and lower body, stand on one leg.