Dan Mulcahey

Sundays 8am - 11am

We’re celebrating a birthday – we’ve reached over 100 Fast Fitness posts! Hopefully each of them has helped you, a friend or family member in some small way to be healthier and more fit.

Since we’re starting off the new year, let’s take a look back at our first post at the end of 2015 that featured several ways to get fit at home.


If you’ve heard my show on Sunday afternoons (hopefully over a good cup of coffee), you may have noticed I have a passion for fitness. As we all embark on 2016 and the annual ritual of choosing our resolutions, you may be wondering whether an ambitious gym routine should top the list.

As hectic as our lives can be, it’s better to start off with the simplest routine that you can literally roll out of bed and do on your living room floor starting New Year’s Day. It beats falling off the wagon with an overly-ambitious routine before Valentine’s Day (and all that chocolate) hits.

Looking for inspiration? Check out the routine below – including video demonstrations of the moves – courtesy of SkinnyMs.

– Dan Mulcahey


1. The Modified Plank– The plank pose is a personal trainer favorite because it is simple enough to perform anywhere, and it works your body’s entire core. It also can help to elongate the spine, strengthen the arms and wrists, and increase balance. Hold the pose for 15 seconds, and then release. Repeat 2x.

2. The Superman Pose– The Superman Pose targets the three main muscles that run along the spine and helps to prevent injuries, improve posture, and eliminate back and neck pain. Repeat the exercise 5x.

3. Side-Lying Leg Lifts– Side-lying leg lifts are easy for anyone to perform and target the hips and outer thighs. Repeat 10-15 times on each side.

4. Assisted Squats– This beginner move is a modified version of traditional squats and targets the muscles of the lower body, including the thighs, hips, and butt. It is also effective at building core strength and strengthening the bones, ligaments, and tendons of the lower body. Repeat 10-15 times.

5. Modified Pushups– Like traditional pushups, modified pushups target the arms, chest, shoulders, and core. Repeat 10-15 times.