This summer I partook of a fun but challenging workout at Hudson River Park (courtesy of Lolë, FITiST, Shape Up NYC and As One Bootcamp) and let me tell you—it awoke in me muscles I didn’t know I had! Luckily for you, I wrote down the routine as soon as I got home. I don’t see why I should be the only one crying for my mommy…

Start with a 5-minute warm up with some sort of calisthenics and stretchy-strength movements. For example, jumping jacks, lunges and squats.

Finish with a nice deep stretch, perhaps a cool-down yoga routine or grab a foam roller and go to town on your achy bits.

In between, follow the routine laid out below as such: each exercise should be done for 30-second intervals and at the end of each sequence of eight take a 30-second rest. Repeat EIGHT MORE TIMES (then call the undertaker and tell him what outfit you want to be buried in).

Yes, I wrote this on the back of an envelope.

Try this out every two days (or so) for the next month and report back; we’d love to hear how you feel and look!