A Squat, Plank, and Press Routine for Full-Body Strength

The workout below is for Day 19 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 program right here or browse the calendar here. If you’d like to sign up to receive daily emails featuring these workouts, you can do that here.

We hope you enjoyed your rest day yesterday and are looking forward to getting going again with us today! We have a full-body strength workout coming up that will have you squatting, pressing, and planking.

In Just Enough, three foundational moves—the high-incline push-up, bird-dog, and squat—combine for a quick bodyweight circuit that wakes up your shoulders, chest, core, quads, and butt. You can make the incline push-up (basically, a moving plank) as challenging or as chill as you’d like: The higher the incline, the easier the exercise will be. So if you’re using this circuit as more of a quick movement break, feel free to move up your push-up from a low box to a higher (sturdy) table.

If you’re looking for a full-fledged workout, we’re upping the stakes in Just a Little More. In addition to a from-the-floor push-up (of course, feel free to modify this with an elevated one or by dropping to your knees), there’s also a second pushing-based exercise: the dumbbell chest press, which works your chest, shoulders, and triceps (the muscles along the backs of your upper arms) even more. You’ll also add an extra load to your squat with weight and incorporate a plank variation that’ll challenge your core as it fights to stay stable while you raise one leg.

Remember, this is your break for movement, so customize it as you see fit. Want to try Just a Little More but feel like dialing back the intensity just a smidge? Do a bodyweight squat instead of a goblet squat, a forearm plank instead of a forearm plank leg lift, or an incline push-up instead of a floor push-up. Or mix and match as the rounds progress!

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:

• Incline Push-Up
• Bird-Dog (Alternating Sides)
• Bodyweight Squat

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)
• Forearm Plank Leg Lift
• Goblet Squat (Medium Dumbbell Set)
• Push-Up
• Bird Dog Crunch (Alternating Sides)

Exercise Directions: