HOW TO DO IT
Complete as many repetitions of the push-up as you can with perfect form in 30 seconds. Then immediately perform a hollow-body hold for 30 seconds. That’s one round. Do a total of 5 rounds with no rest between sets.
1. PUSH-UPS
MAX REPS FOR 30 SECS
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
2. HOLLOW-BODY HOLD
HOLD FOR 30 SECS
Lie on your back with your feet together and your toes pointed. Squeeze your legs together.
Raise your arms overhead, keeping them straight. Clench your glutes, brace your abs (as if you were about to be punched in the gut), and pull down your shoulders and ribs.
Now raise your head, arms, shoulders, and legs a few inches off the floor and hold this position for the prescribed time.
A version of this story originally appeared on Menshealth.com