Trainer Michael George crafted a workout that’ll get you fit from head to toe. Just in time for the first day—yay!

1. Burpees

Start with your feet together and your hands by your side. Squat down, and then jump your legs back into a plank position. Return to the squat and jump straight up. Repeat 15 times.

2. Squat with a bicep curl

Start with your feet slightly wider than your hips, holding on to 5-pound weights. Slowly squat down, curling your elbows. Return to start and repeat 15 to 20 times.

3. Alternating lunges with shoulder press and side lateral raises

Start with your weights in your hands. Step forward and sink into a lunge. Bend your elbows to curl the weights up. When they almost reach your shoulders, flip your wrists and press the weights up. Slowly return your arms to start and step your leg back in. Repeat on the opposite side and continue until you’ve done 15 reps on each side. Repeat the lunges—like in the last move—but instead, raise both arms to your sides up to shoulder height. Slowly return your arms to start and step your leg back in. Repeat for 15 reps a side.

 

4. Standing glute kickback with tricep kickback

Start with your feet together, with weights in both hands. Bend your left arm so your elbow is jutting back and your weight is by your rib cage. Keeping your toe pointed and your entire body tight, gently step your left leg back. At the same time, extend your right arm behind you. Return to start. Repeat 15 times on each side.

5. One leg row

Stand with your feet hip-width apart, with a resistance band under your right foot. Hold the handles of your band at waist height. Lift your left foot and balance on your right leg. Bend your arms, while lifting up on your band. Keep balancing while you continue to row your arms. Do 15 reps on each side.