Navarro Cheer’s season may have been cut short, but as fans of Netflix’s Cheer know, Coach Monica Aldama isn’t one to let circumstances keep her down. The at-home workout she shared on Instagram is a quick, effective way to work up a sweat and lift your mood whenever you need it, the inspiring coach says at the start of the video.

“One thing that’s so important during times of uncertainty like this is your mental health,” she explains, adding that exercise releases endorphins that can help you feel good. Aldama demos the moves herself (with cameos from her dogs) and we can tell that this fast workout will leave us dripping sweat. Check out the routine below and keep reading for an in-depth explainer on each exercise.

Monica Aldama’s At-Home Workout

Directions: Start with a dynamic warmup, then begin the following workout. For each move, do as many reps as you can for 30 seconds, then move on to the next move. (Hold the plank for 30 seconds). Repeat the circuit for five rounds, taking a 10-second rest between each round. Cool down with a walk and stretch session.

Equipment needed: A mat or comfortable floor and an optional weight (medicine ball, dumbbell, or weight substitute) for squats.

  • Plank: 30 seconds
  • Air squat: 30 seconds
  • Mountain climbers: 30 seconds
  • Toe tap: 30 seconds
  • Plank with shoulder tap: 30 seconds

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