Warm-up:
- High Knees — 20 seconds
- Crabby Crawl Out — 20 seconds
- Squat to High Kick — 20 seconds
- Grass Grabbers — 20 seconds
- Rest — 30 seconds
Superset 1:
- Yogi Push-ups — 45 seconds
- Burpee to Lateral Jump Squat — 45 seconds
- Rest — 30 seconds
- Repeat one more time.
Superset 2:
- Walking Lunges — 45 seconds
- Get-up to Jump Lunge — 45 seconds
- Rest — 30 seconds
- Repeat one more time.
Core Burnout:
- Single Leg Bicycles — 20 seconds each side
- Push-up to Twist — 30 seconds
- Sumo Squat Hold With Oblique Crunch — 30 seconds
- Plank Hold — 30 seconds
1 High Knees — 20 seconds
- Stand tall with feet hip-width apart.
- Keep your chest lifted and your abs tight as you drive your knees toward your chest, one at a time.
- Swing your arms, focusing on taking your finger tips from hip height to lip height in rhythm with your knees.
- Continue for 20 seconds.
2 Crabby Crawl Out — 20 seconds
- Stand with your legs wider than shoulder-width apart. Lower into a sumo squat.
- Crawl out onto your hands until your body is stretched out in plank position. Then, do a push-up.
- Crawl back with your hands and sit back into the sumo squat, arms straight and extended overhead.
- Repeat for 20 seconds.
3 Squat to High Kick — 20 seconds
- Stand with your feet slightly wider than hip-width apart, toes facing forward.
- Sit your hips back into a squat. As you stand back up, kick one leg up, keeping it straight, and bring your opposite hand out to touch your toes.
- Alternate sides for 20 seconds.
4 Grass Grabbers — 20 seconds
- Start with your feet wider than shoulder-width apart. Push your hips back and lower into a sumo squat, bringing your arm to touch the ground right underneath your torso.
- Then, stand up straight and jump your feet in so that they land directly under your hips (land on the balls of your feet).
- Immediately hop your feet back out to start position and start with the squat again.
- Continue for 20 seconds.
5 Yoga Push-ups — 45 seconds
- Start in high plank.
- Shift your weight back and bring your butt to the sky so your body’s in a triangle shape.
- Your heels should be touching or hovering above the floor (feel free to bend your knees if that’s too intense).
- Make sure your neck is in line with your spine so your gaze is toward your feet.
- Leading with the crown of your head, bring your upper body down through your hands, swooping your chest about a inch away from the ground and then lifting your chest into Cobra before pushing your hips back into Downward Dog.
- Continue for 45 seconds.
6 Burpee to Lateral Jump Squat — 45 seconds
- Do a burpee without a push-up: Start in a deep squat with your legs wider than shoulder-width apart, toes slightly turned out. Reach forward to place your hands on the floor right beside your ribcage. Kick your legs straight out behind you so that you end up in high plank. Jump your legs back to start.
- As you stand up out of squat position, jump to the right, straightening legs while you’re in the air and lowering back into a squat when you land.
- Do another squat jump back to the left, ending in start position.
- Continue this combination for 45 seconds.
7 Walking Lunges — 45 seconds
- Stand tall with feet hip-width apart, back straight, chest lifted, and core tight. Make sure your shoulders blades are pulled back and down softly.
- Take a large step forward with your left leg and lower your hips toward the floor, bending both knees so that they form almost-90-degree angles. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
- Drive through your front heel and push your right foot off the ground to bring it forward. In one fluid movement, step forward into another lunge with the right leg now as the front leg.
- Continue for 45 seconds.
8 Get-up to Jump Lunge — 45 seconds
- Lie face up on the ground, arms extended long behind your head.
- Swing your arms forward and use your core to roll your body up to standing position.
- Do your best to land with your feet just outside of your hips.
- As you stand up, jump off the ground and land with your legs in a lunge position.
- Jump your legs up and switch, doing a lunge with the other leg in front.
- Jump both legs back to center, landing with them hip-width apart, and lower your hips back and down into a squat. Slowly bring your butt to the floor and roll back to start.
- Repeat for 45 seconds.
9 Single-Leg Bicycles — 20 seconds each side
- Lie face up with both legs extended straight in front of you, keeping your heels higher than your hips. Lift your shoulder blades off the ground and engage your abs.
- Twist your torso to bring your right elbow to your left knee, keeping your right leg extended.
- Bring your chest and leg back to start.
- Continue on the same side for 20 seconds; then, repeat on the other side.
10 Push-up to Twist — 30 seconds
- Do a regular push-up.
- Then, shift all your weight to one arm and twist your body open to the opposite side to get into a side plank position. Reach the free arm straight up into the air.
- Keep your body in a straight line, arms stacked in line with your shoulders, and legs straight.
- Continue, alternating sides, for 30 seconds.
11 Sumo Squat Hold With Oblique Crunch — 30 seconds
- Stand tall with feet wider than shoulder-width apart, toes pointed out.
- Keep your back straight as you push your hips back and bend your knees to lower into a squat, stopping when your butt is in line with your knees.
- Reach toward the ground with one arm and twist your torso open to the opposite side. Bashir says to think about initiating the twist from your hip, and avoid hunching your shoulders or tipping your torso forward.
- Repeat this movement, alternating sides, for 30 seconds.
12 Plank — 30 seconds
- Get on all fours with your toes on the floor shoulder-width apart. Your wrists and elbows should be stacked directly beneath your shoulders.
- Keep your core tight so your body is in a straight line from head to toe.
- Squeeze your thighs and butt.
- Keep your neck and spine in a comfortable, neutral position. (Tip: Try aiming your chin about 6 inches in front of your body.)
- Hold this position for 30 seconds.