Happy Wednesday, friends! It’s the middle of the week, right when things get super busy. The good news? This simple (and no equipment) Mini Back-To-School Total-Body Workout can be completed quickly and can be done almost anywhere!

All you need is a bench or a step. This workout is also great on bleachers! It’s similar to a combination of the upper-body, core, and lower body bleacher workouts, but a mini version to save on time. My motto is some workout is better than no workout!

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With this Mini Back-To-School Total-Body Workout, you can do 1 round in about 7 minutes, 2 rounds in about 15, and 3 in about 25. It’s all about being intentional with the time you have!

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1. Push Ups
Place hands on a bench and complete 15 slow push ups. Increase the difficulty by inverting the push up and placing feet on the bench, hands on the ground.
2. Step Up Lunges
Step up on to a bench with the right leg first, then back down. Alternate legs for a total of 20 reps.
3. Raised Leg Lunges
Place leg behind you on the bench and the other leg in front of you on the ground. Complete 20 slow lunges (ensuring your knee never goes beyond your toes). Repeat 20 more on the other leg.
4. Tricep Dips
Start with arms behind you on the bench. Keeping your elbows in, lower your body (carrying all the weight in your triceps) and slowly raise up to starting position. Repeat 15 times.
5. Bench Burpees
Place hands on the bench. Starting in a crouched position, jump your legs as far back as possible, landing in a plank position. Return to starting position and repeat 15 times. Make this move more challenging by doing them at floor level!
6. Flutter Kicks
Start in a V position. Engaging the abs, lower one leg and return to starting position. Repeat on the other leg. Continue to alternate legs for a total of 20 flutter kicks.

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Modify the workout to fit your body’s needs and remember to listen to your body!