There’s no better way to start your week than with challenge to better your health. Whether you’re in a position where you’re at your desk all day, or if you’ve got a job that requires a ton of movement and manual labor, this is a challenge anyone can take.

For each day this week, we’re encouraging you to drink an entire gallon of water, and to complete the following “at-home” workout.

First, mobilize for two minutes by performing Pigeon Pose.

Then, do 100 air squats, and mobilize again. These air squats do not have to be all at once, and can be split up throughout the day. As an example, each time you get up from your desk, do 25 squats first.

After a few days of these small habits, you’ll find that you have more energy, more mental clarity.. And a ton of trips to the bathroom.