Try the Exercise Plan from Courtney's Trainer!

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Hey girls! Kathy Kaehler, Courtney's trainer, here. If you're an exercise beginner, just like Courtney, and want to get started, it's important to build your strength and endurance gradually. Here's how to do it!

Step 1: Walk at least one mile on four days this week. Write down your time (and speed, if you do it on a treadmill) each time.

Step 2: On the days that you walk this week, do the following three exercises!

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Plank — This strengthens your core, which is made up of your abs and lower back. Hold it for 30 seconds!

A plank is pretty easy to "get" — just put yourself into a straight-legged push-up position. (It's like you're at the top of the push-up, before you lower back down.) Hold this position for 30 seconds, or as long as you can.

Tip: Here's how to check your form. Your hands should be in line with your shoulders, your hips should be lifted, your legs should be extended behind you, and your body weight should be resting on your toes.

Bicycle crunches — This is for your abs. Do one set where you do 10 to each side!

A. Lie on your back with your knees bent, lower back pressing into the floor. Rest your hands behind your head.

B. Keeping your belly button pulled in, exhale as you extend your right leg out straight; at the same time, lift your shoulders off the floor and bring your right elbow and left knee toward each other. Repeat to the other side. Continue until you have done 10 on each side!

Tip: Keep the movement slow and focus on using your ab muscles, not your legs or shoulders, to do the work!

Wall sit — This is for your butt and legs. Hold it for 30 seconds!

A. Lean back against a sturdy wall. Step forward with both feet, so only your back is resting against the wall.

B. Exhale as you slowly slide down the wall until you're in a squat position, with your hips level with your knees and your knees directly over your ankles. (Basically, it's like you're sitting on a chair made of air!) Hold this for 30 seconds, or as long as you can.

Tip: Squeeze your butt together as you sit there! It will tone it faster.

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