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"   Our All Access blogger Alisha loves the workouts that trainer Kathy Kaehler gives her because &amp;quot;they&amp;#039;re quick and easy to do.&amp;quot; Just like a lot of you, Alisha&amp;#039;s schedule is always packed, but she still finds time to work toward her goal of getting faster, stronger, and more energized. Kathy&amp;#039;s easy-to-do workout plans have already helped Alisha make changes in her life\u2014and they can help you, too! You can get the scoop on Kathy&amp;#039;s nutrition plan for Alisha, but if you&amp;#039;re also interested in following along with Alisha&amp;#039;s workouts, keep reading! Workout One  Jumping Jacks: 3 sets of jumping jacks at a constant pace. Plank: One 2-minute hold in Plank position. Bicycle Abs: 3 sets of bicycle abs. Wall-Sit: One 2-minute wall-sit. Pushups: 25 pushups either on your knees or on your toes. Make sure to count for 2 seconds while lowering yourself, and to count for 2 seconds when coming back up. Lunges: Do a Forward Lunge on your right leg and then a Back Lunge on the same leg. Perform 20 repetitions on the right leg before switching to your left leg. Squats: Place 20 playing cards on the floor and then squat to retrieve them, one at a time. Crunches: 100 regular crunches with your feet up and knees bent. Try to do them all at once without pausing, or 25 at a time with small rest intervals in between. Be sure not to rush through them! 3-Mile Run: Alternate walking and running for a total of 3 miles. Walk the first mile at a moderate pace, run the second mile, and walk the last mile as fast as you can.  Workout Two  Wall-Sit: One 2-minute wall sit. Push Ups: 20 push ups with your elbows facing in. The closer your arms are to your body, the more work you&amp;#039;ll be doing.  Bicycle Abs: Do 2 sets of bicycle abs. Make sure not to rush through them!  Tricep Dips: Make sure to use a stable chair, bench, or ledge for this activity. With your hands shoulder width apart behind you, lower yourself until you are holding onto your stable surface as if you were sitting. Your knees should be about a hip width apart and bent at a 90 degree angle. Make sure to keep your arms straight without locking them. To begin the exercise, lower your upper body to the floor until your arms are at about a 90 degree angle. Rest there for a second before pushing yourself straight back up to starting position. Standard Tricep Dips are done with both feet on the floor, although you can extend one leg into the air as you lower into the dip, or even place both legs on a chair in front of you to increase difficulty. Do 3 sets of 15 dips. Ball Abs: Lie with your back to the floor and place a soccer ball between your knees. Crunch inward until your elbows hit the ball. Do 3 sets of 25 crunches. Plank: Resting your forearms on the floor and making sure that the rest of your body is straight and not dipping, stay in plank position for one minute total. Running: Run in place with high knees for one minute. Make sure to lift your knees as high as they can go. T-Pose: While lying on the floor on your side, lift your body up with one arm. Your palm should be flat on the ground as well as one foot (the other foot should rest on top of it). Lift your free arm straight into the air, and look up at it as it is extended. Your body should be in a T shape.  You can perform these exercises little-by-little throughout your day and check them off as you go, or you can do all of them at once. Do the first workout 5 times a week, for one week, before switching to the next one. Alisha often works out with friends, which is a good way to have fun and stay motivated; and you should try it too! If you find small ways to enjoy yourself while working out, you&amp;#039;re much more likely to stick with it for longer. Good luck and have fun! "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.seventeen.com/health/fitness/a5047/get-alishas-fitness-plan-aab-081109/>