How to Hire Rockstar Employees

Exceptional organizations and businesses are made up of exceptional people. This means hiring is arguably your #1 task as a manager.

Getting the right people in the right roles is a game changer, yet many managers don't give hiring the time and attention it deserves.

Check out these 10 classic hiring mistakes and easy fixes that will set you on the path to hiring rockstars employees. 

How to hire rockstar employees

Want more resources on hiring? Check these out ...

Start tracking talent with this handy Management Lab template
https://goo.gl/JTK3RY

Help wanted: On writing job descriptions
http://www.wsj.com/news/articles/SB10001424052702303643304579107793132873508

The most important interview question of all time
https://www.linkedin.com/pulse/20130117183637-15454-the-most-important-interview-question-of-all-time?trk=mp-details-rc

Projects are the new job interview
https://hbr.org/2012/05/projects-are-the-new-job-inter.html

7 Tips for Giving No-Drama Feedback

Getting feedback is a gift and one of your most important responsibilities as a manager is to give it to others. Carried out effectively, feedback is at the heart of getting better results.

Feedback transforms performance by reinforcing positive behaviors and correcting those that have a negative effect. It strengthens relationships by fostering trust and open communication.

But when feedback is delivered in the wrong way, or not at all, drama ensues. Stress goes up, morale goes down and a lot of time is wasted.

So how do you give no-drama feedback?

To know how to do something right, sometimes it helps to know how not to do it.

If you’re like me, you’ve provided, or at least witnessed, some approaches to giving feedback that inevitably produce drama: 

  • The Tell It Like It Is Approach. You’re a busy manager and you don’t have time to talk details or feelings, so you just come out with it  (“This newsletter draft is terrible. You need to start from the beginning and redo it”). Next thing you know, your staff member is quivering with frustration or balling in your office ... drama. Trust me, I'm all about honest and direct communication, but giving feedback has to be delivered in a way where the person will hear it and implement it.
     
  • The Avoidance Approach. Rather than address performance concerns head on, you (a) pick up after your under-performing staff member and do their work for them or (b) ignore the problem and appear to condone bad behavior or work  (“You took a good stab at the newsletter. Why don’t I take it from here?”) This works ... until it doesn’t. Inevitably you’ll burn out from doing another person’s job as well as your own, or you’ll become so frustrated and resentful for having to do another person’s job that your impatience will boil over and … more drama.
     
  • The Chameleon Approach. It’s that little voice in your head that says “maybe if I hide negative feedback in-between a couple of pieces of positive feedback everything will be peachy (“I really like the layout for the newsletter. The content needs a lot of work, but I think you’re off to a great start!”). These mixed messages, while making you feel better about giving negative feedback, actually inhibit any of the feedback, good or bad, from getting through. Your compliments come across as insincere and your concerns get lost amongst the praise.

So what to do?

The following 7 tips will help you deliver quality feedback that is honest but considerate and will ultimately get better results.

1.    Be sincere

Feedback must be free of pretense or deceit. It’s only effective if it is genuine. Ask yourself what your motivations are for giving this person feedback? Do you want to see better results? Do you sincerely want to help them grow and improve?

Feedback is not an opportunity to dump your frustrations on someone else. You’re doing more harm than good and you’re better off using your time reading “Don’t Bite the Hook”.

If you’re telling someone they need to change, you need to (1) believe they can change and (2) be willing and ready to help that change happen.

As a final test, role-play your feedback with a neutral person. Then ask her or him...would they want to thank you or punch you after receiving this feedback?

2. Recognize that your interpretation of the situation is not the only possible one.

Share your perceptions and observations as just that - yours - and not the ultimate and unquestionable truth. There are two sides to every story, and it’s no different with feedback.

Speak to behavior(s) you observe and how they make you feel rather than assumptions or interpretations of what you think those behaviors might mean about the other person. 

It helps to make feedback a conversation. When you provide only your perspective as being the sole truth, without allowing for dialogue, the other person will become defensive and resentful ... all the ingredients for drama.

Beginning a conversation with an open and curious mind provides opportunities to discuss how the problem arose and pathways to resolve it.

Instead of saying, “You always cut me off in meetings. You’re rude and insensitive”, you might say, “I’ve noticed that you interrupt me in meetings, and when this happens it makes me think you don’t value what I have to say. Can we talk about this?”

3. Be specific

There's nothing worse than getting feedback like "keep up the good work" or "your work just isn’t cutting it."

If your feedback is indeed sincere and you truly want the person to grow or improve (tip #1), you have to give them enough information to understand where they fall short and what changes they need to make.

You might ask yourself questions like: did the person not fulfill agreed-upon expectations? How so? Did we have agreement on expectations? What specific behaviors did you observe and why do they concern you?

Explaining what someone is doing wrong by referring to specific, concrete examples makes criticism easier to hear and digest and puts everyone on the path to finding solutions.

Here’s an example: “I feel like you’re distracted during meetings lately. During this morning’s meeting about the newsletter, I noticed that you checked your phone regularly. I also needed to repeat my question to you on two occasions. This concerns me because it gives the perception that these meetings aren’t important to you. Having to repeat myself also wastes time. I need you to be 100% present at meetings. Can we talk about how to make that happen?

4. Speak for yourself

There’s no better way to crush someone and guarantee that they’ll never take your feedback positively than to use invincible “others” to make your case. Don’t start statements with “everybody thinks ...”, “the team feels … ”, or “I’m not the only one who feels this way”. Not taking ownership of your statements will inevitably lead to DRAMA. Start statements with “I noticed …” or “I feel that …”

5. Practice emotional intelligence

If someone just received bad news or spilled coffee on their lap, it’s probably not the best time to tell them about an “opportunity for growth”.

When someone’s sad, upset, or distracted, the last thing they need is to have salt poured on their wounds.

Giving feedback in front of others is also inconsiderate and disrespectful. You're setting the person up to feel awkward and embarrassed. Instead, arrange a time to speak with them in private and in an environment where you're both free of distractions and interruptions.

Be sensitive to when and where you give feedback. Just because you need to get it off your chest doesn’t mean the other person is ready to hear it. You might ask, for example, “Hi Jose, I’d like to talk to you about your newsletter draft. When would be a good time?”

6. Be timely

Giving feedback about a behavior or project that happened 6 months ago is not helpful. You’ve left the person in the dark for 6 months, probably setting them up to repeat the same mistake over and over again!

Address concerns as soon possible after they first come up and give feedback regularly.

Too often managers wait until a formal performance review to tell someone that their job is on the line because they’re doing x, y and z incorrectly.

If you’ve just been secretly recording the number of times this employee has missed deadlines but haven’t addressed it in the moment, waiting to raise it in a performance review will likely lead to DRAMA.

Formal performance reviews are very useful, but should be used as a platform to discuss patterns that need to change rather than one-off incidents. A good performance review never has any surprises.

If an employee continuously misses deadlines and you’ve provided feedback on the matter before, a formal performance review would be the time to raise the issue and explain what the consequences are if there is no immediate, visible improvement.

“I’ve raised the fact that I needed you to meet deadlines on a few occasions and explained why it’s so important that projects aren’t delayed. A crucial part of your role is to submit quality work on time and with very little supervision. Over the next three weeks, I need you to show me that you can deliver work that meets the expectations and deadlines we have agreed on. If that doesn’t happen, then this job is not a good fit for you”.

7. Make regular feedback part of the culture of your organization, for you and your employees

Ideally, feedback is encouraged and valued by everyone at your organization. This culture starts with the top brass. As a leader, you set the tone for others to follow...don’t be afraid to give AND receive feedback from team members.

When feedback is institutionalized and practiced regularly, it becomes the norm. The fear of feedback dissipates and makes giving and receiving it much, much easier.

So, next time you’re frustrated, annoyed or disappointed with a coworker, don’t be overly assertive, avoid them, trick them, or talk about them behind their back.

Give them feedback that is neither threatening nor harsh, but rather invites and encourages them to consider new ways of behaving or performing.

No-drama feedback translates into better results for you, them, and your organization.

Delegation That Works

I was recently having a deep conversation about delegation (Friday nights of a management geek) and I heard it again. The statement I hear from managers ALL the time... 

“I’ve tried delegating to others, but it takes too much time and effort. Most of the time I end up re-doing the job myself anyway!” 

You’re slogging through a never ending to-do list, one report or proposal away from drowning and every time you try and pass work off to stay afloat, you feel you’re actually sinking a little deeper.So here's what I told my friend - "You can't do everything yourself. It's just not an option. But changing the way you delegate is."

A couple glasses of wine later and the metaphors started to flow ...

From Donkeys to Unicorns

Donkey delegation is saying “please do this, please do that and tell me when you’re done”. You strap a load to your donkey’s back, send them on their way and hope for the best. Somewhere down the road, the straps start to break and everything falls apart. You end up having to carry the load yourself and you’re left, yet again, bashing your head against a wall yelling "why can't people just do their job and do it well."

But obviously your employees aren’t donkeys, they’re unicorns (at least that’s who you should be hiring), so delegate like they’re unicorns! Inspire them to be the magical majestic creatures they are.

Here’s what Unicorn delegation looks like ...

“Hey unicorn - this cargo needs to get from point A to point B by this date. How you make this happen is up to you. It’s why I hire talented unicorns like yourself. I do, however, need to explain a few things before you set off on your journey. The cargo you’re carrying is super precious. Nothing can break along the way because if it does our organization will need to replace it and we’ll lose valuable time and resources. I’ve done this journey before so I have some lessons I want to share with you. There are usually bandits along the route here and here, so be ready for them! You’ll have this much money to take with you and this person and this person are great resources and available to help. Talk to them before you leave. I also suggest looking at this website to get a sense of the landscape. I’ll check-in with you when you get to this place and this place. And after the cargo's delivered, we’ll debrief your journey and discuss lessons learned so we can apply them to your next trip.”In other words …

1. Begin with the end in mind. This starts with you having a clear picture of what success looks like and what the project entails. Then, help them understand your vision and describe in detail the results you need and want. Talk about your standards and why the project is important.

2. Explain the boundaries or parameters (like deadlines or budget!) and outline what resources they have access to (like other colleagues who can help or meeting notes). Share examples, past experiences and highlight mistakes you’ve made so they don’t have to reinvent the wheel.

3. But don’t micro manage! Let them come up with the method(s) for how they’ll get the job done within the defined boundaries you’ve set. If it’s a big or first time project, ask them to come back to you with a written plan before getting started.

4. Do quick check-ins to make sure work is on track and they feel supported (WARNING: but don’t allow these to become big long meetings where you’re basically doing the work for them). Ask to see a sample of the work or observe them in action so there won’t be any surprises at the end. And always give feedback at different stages of the project.

5. Accountability is key. If you’ve laid out standards and deadlines that aren’t met, address this right away. And don’t forget to do a final debrief so you can apply lessons learned the next time around.

Unicorn delegation takes practice and an investment of time upfront. But it pays off 10x, 100x, 1,000x. You’ll stay in tune with your staff without having to hold their hand through a project. This frees up space for you to do your own work, sleep at night and not stress about the vacation you’re finally taking after 5 years.

Next time you delegate, think Unicorn, not Donkey!

The TED Talk That Changed Me Forever

I love TED Talks, but there are a handful that the management geek in me finds particularly awesome – ones I frequently recommend and have gone back to over and over again. Dr. Brené Brown’s talk on the power of vulnerability is one of these.

Dr. Brown’s research reveals how, what she calls “wholeheartedness” or the acceptance of one's own worthiness, is at the root of people’s ability to be authentic, courageous and compassionate. 

This deep sense of self-acceptance comes from connecting with others, while connection is achieved through vulnerability. Putting yourself out there does open you up to attacks, but more importantly it opens you up to discovery, learning, praise, and fulfillment. 

On the flip side, the root of disconnection is self-shame – a fear of not being good enough and therefore not worthy of connection...and all of the positive attributes that come with it. 

So how does connection apply to managing people and improving organizational performance?

It turns out that connection is directly correlated to powerful performance attributes like creativity, innovation and a clear sense of purpose and meaning. 

In a funny, entertaining, but not cheesy or self-helpie kind of a way, Brown shows how connecting with others allows us to open ourselves to new opportunities and to take risks even if there are no guarantees, which can translate into enormous benefit for our organizations and the missions they pursue.

The journey to promoting connection starts with leaders and managers – to be authentic in our hiring and firing, how we communicate organizational change or give and receive feedback.

What's Your Happiness Advantage?

Rigorous research in the fields of psychology, neuroscience and management studies shows that a positive brain is significantly faster, more productive, creative, and accurate. 

So how do we teach our brain to be happier? Here's the spark – With a Happiness Advantage. 

Harvard professor, Shawn Achor explains the connection between happiness and success (read happy employees = great results) in his must-see TED Talk, "The Happy Secret to Better Work".

So what's your Happiness Advantage? Develop yours by incorporating one or more of the following activities into your daily work routine:

1. Write down 3 things you’re grateful for.

2. When you open your inbox, write one positive email praising or thanking someone you know.

3. Journal about something positive that happened to you in the last 24hrs.

4. Meditate for even 5 minutes to train your brain to be more focused.

5. Move your body before you sit down at your desk and ideally at least a few times throughout the day. You can stretch or do a quick exercise circuit.

Need a template? Use my work flow management doc. It includes action #1 – writing down 3 things you're grateful for. Check it out >> 

A Psychologist’s Brilliant and Hilarious TED Talk on the Science Behind Achieving Long-Term Happiness in our Lives and our Organizations

Shawn Achor studied happiness at Harvard. When he’d tell his friends this, they’d say, “Shawn, why do you waste your time studying happiness at Harvard? Seriously, what does a Harvard student possibly have to be unhappy about?"

But as it turns out, Harvard students are just as unhappy as anyone else because as the data shows “it’s not the reality that shapes us, but the lens through which your brain views the world that shapes your reality.”

Simply working harder, getting good grades, being at a prestigious school or making more money doesn’t necessarily bring happiness.

In fact, only 10% of our long-term happiness is predicted by the external world. The other 90 percent is predicted by the way your brain processes the world.


In other words, you don’t get happy by achieving success. You achieve success by getting happy.

By changing the lens through which we see the world from one where success = happiness to one that posits happiness = success, we can
improve our lives and our organizations in dramatic ways.

75% percent of success in jobs is predicted by your optimism levels, your social support and your ability to see stress as a challenge instead of as a threat. Only 25% is predicted by IQ.

When an organizational culture is built on positive traits like learning, open and healthy communication, humility, integrity and inclusivity, it’s like dopamine  – which your brain produces when you’re happy – for the workplace.


The studies show that a positive brain is significantly faster, more productive, creative, and accurate.

So how do we release more dopamine and teach our brain to be happier? Take a couple minutes every day to do one or more of the following:

1. Write down 3 things you're grateful for. 
2. When you open your inbox, write one positive email praising or thanking someone you know.

3. Journal about something positive that happened to you in the last 24hrs. 
4. Meditate for even 5 minutes to train your brain to be more focused. 
5. Move you body before you sit down at your desk. You can stretch or do a quick exercise circuit

Need a template? Use my work flow management doc. It includes action #1 – writing 3 things you're grateful for. Check it out.

4 Actions To Help You Take Control Of Your Day

We’ve all been there. You turn your cell phone alarm off and before you can say ‘snooze’ you’re hit with an artillery of rings and dings, email and news alerts.

Your day of reacting to work instead of controlling it has begun. 


When you sit down at your desk, you valiantly try to ‘get control of your inbox’ in order to ‘create space for focused work’. But alas, your magic unicorn powers just aren’t strong enough. Next thing you know, half the day is behind you.

After eating lunch (at your desk while perusing more messages, of course!), the afternoon lull sets in.


You’re feeling sluggish so you try to pick yourself up before your back-to-back afternoon meetings begin. You deal with a few more emails, messenger pings, and unscheduled interruptions by colleagues who think their work is more important than yours.

You’ve felt busy all day, but haven't accomplished much. You haven't dealt with some really important questions, but wham, just like that the day is over.

You resentfully catch up in the evening and/or on the weekend. You hope that the next day will be different, even though deep down you know that all tomorrow will bring is another assault of emails, phone calls, interruptions and distractions.

Enter Scott Belsky

Belsky is founder and CEO of Behance, and author of the great read, Making Ideas Happen and a contributor to the equally indispensable, Manage Your Day-to-Day

Our addiction to responding to requests and other stimuli, rather than to tackle important (and most importantly), impactful work, is part of what what Belsky calls our intensifying "reactionary workflow crisis”:

"We have started to live a life pecking away at the many inboxes around us, trying to stay afloat by responding and reacting to the latest thing: email, text messages, tweets and so on … Through our constant connectivity to each other, we have become increasingly reactive to what comes to us rather than being proactive about what matters most to us." [1]

So, how do you take back control? Here are four immediate actions you can take starting today.

1. Hit pause

High-performing athletes regularly take stock of their performance. A team forms a scrum before a play or a huddle during a time out. When athletes don’t win, they do everything it takes to identify and fix the problem.

But when was the last time you or your team took a serious step back from the incessant doing to rethink how you’re doing things?

Slow down to go fast by taking pause to have an honest conversation with yourself:

  • Do you have a hard time distinguishing between work you should absolutely prioritize and work you should delegate, leave to later or let go of completely?

  • Can you name a high-priority task that is your responsibility and should have been completed last week, but wasn’t?

  • Are you a bottleneck to those who you manage or say things to yourself like “if only I was organized”?

  • Are you drowning in sticky notes, little black books and various online organizational tools?

  • Do you feel hostage to your inbox, calendar and social media feeds?

If you answered NO to all of these, you get a shiny star! You are indeed a highly evolved magic unicorn.

If you answered YES to any of these, you too get a shiny star because you’ve taken the first step and acknowledge that you have a problem.

2. Start your day with a routine 

Like many people I work with, you probably have colleagues in various time zones. Getting up to speed on their goings-on in your morning is important and necessary for planning your day. In this case, a quick email check makes sense ... just don’t do this before your feet hit the ground. 

If you're just too tempted to check your email in bed, invest in one of these to keep the temptation at bay.

You don’t need to change any of the things you already do to make yourself beautiful and human in the morning. But to begin to control your day, add at least 10 minutes to your routine that will get your brain and body fired up (more coffee doesn’t count!).

Here are some suggestions: 

Exercise. The science is pretty conclusive. Moving your body kickstarts the brain and gets your juices flowing. To make life easy, I’m even sharing my own personal super efficient, kick ass circuit training routine. It only takes 10 minutes, but feel free to do it for longer. I don’t have a waiver, so please, workout responsibly :)

Meditate. Even 5 or 10 minutes will have an enormous impact on your life. Seriously, a year ago, I wouldn’t have imagined myself as a lotus flower. Today, doing meditation is as much a part of my morning routine as my cup of coffee. The results have been fabulous. Check out Tara Brach's introductory guided meditation to get started.

Be grateful. Another part of my morning routine incorporates my Happiness Advantage where I write down three new things I’m grateful for that day. Studies show that this simple and quick action significantly increases optimism levels and in turn increases productivity. My ‘workflow planning document’ (more on this below!), which you can start to use right away, incorporates this activity.

Whether it’s yoga, reading the paper, doing a crossword or going for a walk, just add one activity to your morning routine that involves being good to your mind or body, and ideally both.

3. End your day with a routine
Just like a start-of-day routine, an end-of-day one is equally critical in your journey to retake control of your time and productivity. 

In the nonprofit world, staff are too often rewarded for working harder not smarter. The idea of ‘work-life balance’ is either loathed or loved at organizations, but even if you hate the idea, it’s hard to deny that burn out in our sector is a real problem. 

All organizations have periods or days of craziness when it’s all hands on deck, even at weird hours. But, all too often these spurts become the cultural norm. Signing off for vacation is seen as a cop out, while getting online first and leaving the office last becomes a badge of honor. At this pace even the most magical of unicorns among us will eventually burn out.

To maintain our drive, creativity, motivation and hutzpah to change the world over the long-term, we have to live and take care of ourselves and each other. Ok, enough touchy feely stuff …

Your end-of-date routine should do just that, mark the end of your day. This might involve planning for tomorrow, organizing your desktop or tidying the top of your desk. Whatever it is, when it happens, it means the end of your work day. Short of responding to a work emergency, your evenings and weekends are reserved for living and revitalizing yourself for the day and week ahead.

This requires discipline, but once it becomes a habit, and when your colleagues know (and see) how you roll, it can be life changing and result in more productive days and better quality work.

4. Prioritize tasks and schedule time on your calendar to do them 

Whether it’s part of your start or end-of-day routine, it’s helpful to spend 10-15 minutes prioritizing your work for the day and week ahead.

We respond to emails, tweets, chats because it makes us feel like we’re being productive. Belsky points out that there’s a “tension between the urgent operational items with current projects that arise every day and the more important (but less timely) items that are liable to be perpetually postponed.” [2]

Start by distinguishing between the two. Cal Newport, a master of productivity, author of four books, professor at Georgetown and a parent, does this by separating "deep work" from "shallow work".

To make this easy, use my workflow template to get started.

To summarize

I return to Belsky’s words of wisdom: “only by taking charge of your day-to-day can you truly make an impact”.

So remember,

1. Take pause and analyze how you’re doing things.
2. Start your day on the right foot.
3. End your day with a routine to ensure your evenings and weekends are for living.
4. Distinguish and prioritize your work tasks and schedule time to do them. 

Knowing what you need to do is not enough. What's required is action and putting Aristotle's wise words into practice – "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

[1] Manage Your Day-to-Day: Build Your Routine, Find Your Focus, and Sharpen Your Creative Mind, p.19
[2] Making Ideas Happen: Overcoming the Obstacles Between Vision & Reality, p.62

A 10 Minute Workout For The Busy Manager

Before you start the day, get your blood flowing and brain working with a simple yet effective 10 minute workout routine.

Circuit #1

1 min. Jumping Jacks 

One of the oldest exercises in the book, jumping jacks are an awesome and efficient cardio warm up. Instead of bringing your arms to your hips though, keep them bent and bring them to your shoulders to work your deltoid muscles. Bring your arms back up over your head and repeat. Do this as fast as you can. 

30 sec. Push Ups

Another classic, push ups work your entire body. It's one of the best exercises you can do. Place your hands flat on the ground, spread your fingers so your wrists aren't holding all your weight, 
square your shoulders and line up your hips and back. Make sure your body is straight as you lower your chest to the ground. This is a tough exercise so if you need to modify it, you can do so by dropping your knees to the ground. Be sure to maintain a straight line though from your knees to your head.

1 min. Quick Feet

Think of the classic football player exercise ... stand with your knees slightly bent, your legs hip-width apart, and your hands in front of you. Run on your toes on the spot as fast as you can and with little movement in your upper body.

30 sec. Squats

Stand with your feet hip distance apart with your arms out. Point your feet slightly outwards and begin to bend your knees like you're going to sit in a chair. Pull your belly button towards your spine so your abs are tight. Slowly lower yourself into a sitting position until your butt is aligned with your knees. Make sure your back is straight and that your knees are behind your toes. Come back to the original position and repeat.

Rest for 30 sec. Drink water!

Circuit #2

1 min. Tire Run

Imagine that you're jumping between two imaginary tires that are about 3 feet apart on the ground. Stand on one leg then shift your weight to the opposite leg. Jump into one tire and then back into the other. Keep your butt down, knees high and speed up.

30 sec. On the Ground Mountain Climbers 

Another great exercise that works your entire body. Assume a push up position, but this time keep your upper body still, draw one knee at a time towards your hands, repeat with each leg and move as quickly as possible.

1 min. Standing Mountain Climbers

From the standing position, reach your left hand as high as you can, while also raising your right knee up. Lower your left hand and reach as high as you can with your right, while at the same time, dropping your right leg and raising your left knee up. Go hard for the entire minute.

30 sec. Plank

Lie face down with your forearms on the floor. Form two fists with your hands for added support and push off the floor, using your toes and elbows for balance. Stay in a straight line with your back as flat as possible. Make sure your abs are flexed and your butt isn't sticking in the air or sagging to the ground. Breath through the exercise as your hold this pose. 

Rest for 30 sec. Drink water!

Circuit #3

1 min. Burpees

The burpee is one of the best all-round strength and conditioning exercises. Begin in a standing position. Move into the squat position, kick your legs back and complete one push up. Pop your legs towards your shoulders, stand, jump and repeat.

30 sec. Supermans 

Lay flat on your stomach with your arms extended in front of you on the ground. Lift both your arms and legs at the same time, as if you were flying like Superman. You should feel your lower back contracting. Hold this position for the entire 30 seconds or break it up into five second intervals, rest for 2 seconds, then repeat.

1 min. High Knees

This is another classic football player warm up exercise. Stand with your legs hip distance apart. Drive your right knee towards your chest, then quickly place your leg on the ground. Immediately raise your left knee towards your chest. Alternate knees as quickly as you can. Hold your hands out in front of you and the height of your waist. Your knees should hit your hands with every repetition.

30 sec. Boat

Finish your workout strong with this great core strength exercise. 
Lie flat on your back
. Slowly raise your legs, your head and your torso so you look like a "V" (or a boat!). Hold your arms straight on your side for balance and make sure your neck is long (like a turtle) with your shoulders down. Widen your "V" to increase the resistance. Breath through the exercise as your hold this pose.

 
 
Squat.jpg
 
 
 
 
 
 
Boat.jpg