Get ready for the most dramatic and effective workout in history. This Monday, “The Bachelorette” season finale airs, which means the greatest question of the summer – “Who will Rachel pick?” – is about to get answered.

It also means you’ll soon be able to get back to your regularly scheduled fitness routine (because we all know that when it comes to The Bachelor/The Bachelorette, “never miss a Monday” takes on a whole new meaning). But why wait until the show is over to get back to your routine?  Grab a friend and make “The Bachelorette” season finale more interesting with this no-equipment-needed living room workout!

Here’s the premise:

The workout format is a game: every time the listed scenes, moments and events take place, you do the specified exercise.

 

Here are the 12 rules:

1. Every time someone says the word “engaged” do 10 alternating side lunges
2. Every time someone refers to “this journey/process” do 10 push-ups
3. For the entire duration of a crying scene, perform a squat hold
4. For every Chris Harrison sighting, do 10 squat jumps (Bonus: 15 if he says something extra cheesy)
5. For every champagne sighting, do 10 tricep dips
6. Every time Rachel describes knowing her husband is there, do 10 bicycle crunches (right and left = 1 rep)
7. Every time Rachel doubts that her husband is there, do 10 plank jacks
8. Every time Rachel has to reassure one of her guys, do 10 calf raises
9. For the entire duration of scenes with Neil Lane, perform mountain climbers
10. For the entire duration of make-out sessions, hold a glute bridge
11. Every time camera goes into aerial view: 10 shoulder taps (right and left tap = 1 rep)
12. Every time camera shows a Bachelor/Bachelorette alum in the live audience, do 10 alternating forward lunges (right and left lunge = 1 rep)

 

Here’s the breakdown of the moves:

1. Every time someone says the word “engaged“: 10 alternating side lunges

Start with your feet hip-width apart, your toes pointing directly forward. Step your right leg out to the right and sit your butt back as you lunge into your right leg, keeping your heels on the ground. Push off your right leg to come back to center. Repeat on other side.

 

2. Every time someone refers to “this journey/process”: 10 push-ups

Start in a high-plank position with your hands planted directly underneath your shoulders. Bend your elbows out to lower down touching your chest to the ground and push up to return to a plank position. Keep your body in a straight line as you move. If you feel your hips falling, drop to your knees.

  

3. Entire duration of a crying scene: squat hold

Start with your feet slightly wider than hip-width apart. Sit back and down as if there is an imaginary chair behind you, keeping your weight in your heels. Strive to keep your thighs as parallel to the floor as possible. Hold this position, ensuring that your head and chest are held up the entire time.

  

4: Chris Harrison sighting: 10 squat jumps (15 if he says something extra cheesy)

Start standing with feet slightly wider than hip-width apart. Squat down as if you’re about to do a squat hold. Instead of holding, push through your heels and explode up as high as you can. Land softly on your feet and lower back into a squat position.

 

 

5. Champagne sighting: 10 tricep dips

Firmly grip the edge of your coffee table or sofa, ensuring that your hands are directly underneath your shoulders. Straighten your arms, keeping a soft bend at the elbow and extend your legs forward (if this is too much, it is okay to keep a bend in your knees).

Slowly and with control, bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle. Ensure that your back remains close to the table/couch. Keep your core engaged and straighten your arms to return to the starting position.

 

6. Every time Rachel describes knowing her husband is there: 10 bicycle crunches

Lie flat on the floor. Pull your navel in to help keep your lower back pressed towards the ground. Place your hands behind your head. Lift your shoulder blades off the ground while pulling your knees in toward your chest. Extend your right leg while rotating your core to bring your right elbow to your left knee. Bring your right knee back toward your chest as you extend you left leg, rotate your core and bring your left elbow to your right knee. Rotating to the right and left counts as one rep. 

 

7. Every time Rachel doubts that her husband is there: 10 plank jacks

Start in a high-plank plank position with your feet close together. Jump your feet apart, keeping your core engaged and shoulders over your wrists the entire time. Then jump your feet back together to return to the starting position.

 

8. Every time Rachel has to reassure one of her guys: 10 calf raises

Stand with your feet hip-width apart. With control, slowly raise your heels until you’re on your tip-toes. Slowly lower back down to standing. Lightly placing your hand on a wall can assist with balance.

 

9. Entire duration of scenes with Neil Lane: mountain climbers

Start in a high-plank position. Bring your right knee in towards your chest. Extend your right leg back to its starting position. Then bring your left knee in toward your chest. Extend your left leg back to its starting position. Continue to repeat as quickly as you can. Ensure that your shoulders stay on top of your wrists and your shoulders, hips and heels form one line the entire time.

 

10. Entire duration of make out sessions: glute bridge hold

Lie face up on the floor with your knees bent and feet flat on the floor. Your arms can lie alongside your core, palms facing down. Firmly plant your feet into the floor as you lift your hips off the floor until your knees, hips, and shoulders form a straight line. Hold this position. At the end of each hold, slowly lower yourself back down with control.

 

11. Every time camera goes into aerial view: 10 shoulder taps

Start in a high-plank position. Tap your right hand to your left shoulder. Place it back down. Tap your left hand to your right shoulder. Place it back down. That counts as one rep. Continue to repeat for 10 reps while keeping your hips steady and still.

 

12. Every time camera shows Bachelor/Bachelorette alum in the live audience: 10 alternating forward lunges

Start with feet hip-width apart. Take a large step forward. Plant your front foot and begin to bend your front knee as you lower your body down. Aim to lunge deeply enough into both legs that you can almost touch your back knee to the ground. Ensure that your front toes are pointing forward and that your front heel stays on the ground. Push off of your front heel to return to the starting position.

 

And here’s one more added bonus for you. Make a bet with your friend on who Rachel will pick. If you’re right, hold a plank for a minute. If your friend is right, do a plank for a minute.

 

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)