3 Rounds of the following:
Plank – 30 to 60 second hold
* Place your palms on the ground about shoulder-width apart, aligning elbows below shoulders like you’re about to do a push-up. Ground your toes into the floor, squeeze your glutes, and look to a point on the floor in front of you.
Air Squat – 20 reps
*Stand with feet hip-width apart and point toes outward with arms by sides. Bend your knees and push squat down as if you were sitting in a chair. As you bend down, raise arms out in front of you, parallel to the floor. Keep the majority of your weight in your heels, making sure your knees never go past your toes.
Tricep dip – 15 reps
*Sit on edge of bed and walk your feet out until you knees are above your heels. Bend your elbows to 90 degree angle and lower hips just above the floor. Then pull yourself back up and repeat!
Lunge with hold – 10 reps per leg
*Stand with feet together. Take a big step forward with your left foot, and lower yourself straight down so your left knee tracks right over the top of your left foot. Pivot on the toes of your right foot as your back knee hovers over the floor.
Russian Twist – 15 reps per side
*Lay on the floor and place arms straight out in front of you and clasp your hands. Bend elbows slightly and rotate your upper body rightwards then do the left side as well.
Glute Bridge – 15 reps
*Lie face up with your feet flat on the floor and hands on your side with palms down. Raise hips up for a full 3 seconds then lower back down to the floor.
Wall Sit – 30 to 60 seconds
*Stand about 2 feet from a wall, facing away from it. Lean back against the wall and slide down as if sitting into a chair.