Deadbug
How to: Lie faceup on floor with your arms and legs in the air, knees bent 90 degrees. Maintaining contact between your low back and the floor, brace your core, then slowly and simultaneously lower your right leg until your heel nearly touches floor and your left arm until your hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep.
Perform as many reps as possible in 30 seconds, then rest 10 seconds. That’s one set; do three total.
Bulgarian Split Squat
How to: Stand about three feet in front of a step or bench and place the top of your left foot on it, bending your knee slightly. Keeping your back straight and your core engaged, lean your torso forward slightly and bend your knees to lower as far as possible, or until left your knee nearly touches floor. Pause, then drive through your right heel to return to start. That’s one rep.
Perform as many reps as possible in 30 seconds, then rest 10 seconds. Then switch legs and repeat. That’s one set; do three total.
Pushup and Inverted Shoulder Press
How to: Place your hands slightly more than shoulder-width apart on floor and extend your feet so your body forms a straight line from your head to your heels. Bend your elbows to do a pushup, lowering until your chest nearly touches floor; then push through your hands to straighten your arms while raising your hips and pressing into your heels. From that position, bend your elbows to lower your head until it almost touches floor. Press through your hands to straighten your arms; then return to start. That’s one rep.
Upright Bird Dog
How to: Sit tall on the bench, gripping the front edge with both hands, then scoot forward until your hips and butt are in front of seat, pressing your shoulders down and away from your ears. Brace your core, then simultaneously raise your right arm forward to shoulder height while slightly lifting your left foot off the floor. Pause, then slowly reverse to return to start. Repeat on the opposite side. That’s one rep.
Perform as many reps as possible in 30 seconds, then rest 10 seconds. That’s one set; do three total.
