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10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1






Air Squats

This introductory workout can be completed with no equipment, requires very little space,

and you should be done in about 30 minutes.

Keep scrolling for a taste of how much guidance and information you will receive

with a membership to Painted Porch Fitness.




1:00 of Jumping Jacks or Single Unders 

5 Bootstrap Squats

3 Inchworms 

:10 Hollow Hold

:10 Arch Hold



10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1




Air Squats


10 reps of each exercise, then 9 of each exercise, then 8, etc. until you finish with 1 push-up, 1 sit-up, and 1 air squat. 



Tricep Stretch

Samson Stretch 

Hold each stretch for 1-2 minutes per side.



This workout should be relatively quick (~10 minutes). In order to do this, there are a few modifications you can make. 


If you’re going to do the entire rep scheme (from 10 to 1 of every move) you’re going to want to choose variations with which you could do 20+ reps. For example, if the most push-ups you can possibly do in a row is 10, then it’s going to take you forever to get through 55 push-ups. Maybe that means you do knee push-ups instead. Maybe that means you put your hands on your countertop instead of the floor. There are many ways to do it! Check out the linked videos above for movement modification demos.


Ways to make this easier: 


  • Modify your movements! Incline push-ups, assisted sit-ups, squat to a chair or your couch. Watch the linked videos above for a variety of modification options.

  • Lower the reps! As written, this workout has 55 reps of each movement (165 total reps). If that’s not right for you and your fitness level, start at 8 and work your way down (36 reps of each / 108 total) or 7 and work your way down (28 reps of each / 84 total). 


Ways to make this harder: 


  • Turn the push-ups into hand release or clapping push-ups.

  • Add weight to the sit-ups or change them to V-ups with straight legs.

  • Turn the air squats into jump squats.


  • If you can add weight to these movements and still get it done fast, go for it! 

If you have any questions about this workout, don't hesitate to reach out:

If you enjoy this workout and our programming style, we hope you'll join us

Membership is $25/month for access to five new workouts each week, direct feedback and guidance from Adrian, and access to our members-only Forum and Facebook group.

No contract. No add-ons. Just fitness on your level.

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