Do 1 “Real” Push Up Start by trying to do 8 to 10 table top push ups. Start on your hands and knees with your hands directly beneath your shoulders, knees directly under your hips. Bend your elbows and lower your upper body to the ground. When your face is an inch from the floor, push yourself back up. Once you can easily do 3 sets of 8 to 10 reps, move on to knee push ups. To perform this move, start on your hands and knees with your calves and feet raised in the air behind you. Bend your elbows and lower your upper body to the ground, maintaining a straight line between your head and knees. Once you can easily complete 3 sets of 8 to 10 reps of these, see if you can accomplish 1 “real” push up. Hold a Plank for 30 Seconds Work on lengthening the amount of time you can hold a plank daily. Push yourself to add 5 seconds per day. To perform a simple plank, start on your elbows and toes, with your legs fully extended behind you, elbows directly underneath your shoulders with your forearms extended in front of you. Engage your core and keep your body in a straight line from your ankles to your head. Don’t lift your neck; keep your face pointed at the mat. Do 30 Crunches Work your way up to performing 30 crunches in 1 month by starting with 1 crunch on the first day of the month and adding 1 additional crunch to your routine each day. Jump Rope for a Minute Start by trying to jump rope for 20 seconds 2 to 3 times per week. Once this becomes easy, add 10 seconds to the time until you are able to jump rope for a full minute without stopping. Run a Mile It’s easiest to work towards this goal using a track or treadmill so you can easily measure the distance you walk or run. Work your way up to running a mile over the course of a month by gradually increasing the amount of time you spend running. Run 3 times per week. Remember, a quarter mile is the equivalent of 1 lap around the track. During the first week, run 1/16 of a mile, then walk 3/16 of a mile. Repeat 4 times. During the second week, run ⅛ of a mile, then walk ⅛ of a mile. Repeat 4 times. During the third week, run 3/16 of a mile, then walk 1/16 of a mile. Repeat 4 times. During the final week, you should be able to run 1 full mile without stopping.