The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds. Beginners: Do 2-3 rounds Advanced: Do 3-5 rounds

After your last round, try the Tabata burnout.


Body Saw

x 45 seconds

Rocking Plank
  • Start in low plank position with hips level and core engaged.
  • With your core engaged and back straight, rock forward, coming on to the tips of your toes, so your shoulders and collarbones extend in front of your elbows.
  • Now rock back, rolling on to the balls of your feet, and allowing your shoulders to come behind your elbows.
  • Continue to rock forward and back, keeping your core engaged throughout.

Up-Down Plank

x 45 seconds

Up-Down Plank
  • From a high plank position, with core engaged and hips level, slowly lower onto right forearm, being careful to keep hips steady.
  • Now, lower on to your left forearm, so that you arrive in a forearm plank position.
  • Maintain an engaged core, pressing shoulder blades down your back and keeping a relaxed gaze at fingertips to ensure there’s no tension in your neck.
  • Now, place right hand on floor directly under your shoulders, then left hand, and push up to return to a high plank position.
  • The next time, start by lowering onto left forearm first. Continue to alternate.

Bear Crawl

x 45 seconds

Bear Crawl
  • Start in an all-fours position with wrists directly under your shoulders and knees directly under your hips.
  • Lift knees a few inches off the floor, so weight is in your toes and hands, and engage your core.
  • “Step” forward with your right hand and left foot, keeping hips level and not letting knees touch ground. Next “step” forward with your left hand and right foot.
  • If you can, try to keep your knees just inches off the ground—the closer to the ground, the more challenging the move. If you need to lift your butt in the air a bit higher, though, that’s a fine modification.
  • Continue to crawl forward as space allows, then turn around and crawl back to your starting point until the time runs out.

Do the entire circuit 2-5 times. After your last round, do the Tabata Burnout.


Tabata Burnout

Directions

Do each move below for 20 seconds, resting 10 seconds between moves. Do the circuit back-to-back for a total of 4 minutes.


Up-Down Plank

x 20 seconds

Up-Down Plank
  • From a high plank position, with core engaged and hips level, slowly lower onto right forearm, being careful to keep hips steady.
  • Now, lower on to your left forearm, so that you arrive in a forearm plank position.
  • Maintain an engaged core, pressing shoulder blades down your back and keeping a relaxed gaze at fingertips to ensure there’s no tension in your neck.
  • Now, place right hand on floor directly under your shoulders, then left hand, and push up to return to a high plank position.
  • The next time, start by lowering onto left forearm first. Continue to alternate.

Mini Flutter Kick

x 20 seconds

Flutter Kicks
  • Lie faceup, legs extended. Your hands can be interlaces behind your head, or folded under the small of your back to protect your spine.
  • Engage core and lift feet 6 inches off floor. Kick your feet up and down, making quick small movements.
  • Focus on keeping core engaged throughout. If you experience any back pain, stop doing this exercise immediately.