2. Glute Bridge
How to: Lie on your back with your feet hip-width apart and knees bent. Squeeze your glutes and lift your hips off the floor, ensuring your body forms a straight line from knees to shoulders. Pause at the top, squeezing your glutes for added effect. Lower back down with control until your hips tap the floor before repeating. That counts as one rep.
3. Split Stance Hinge With Reach
How to: Stand with feet hip-width apart and step your right foot back by two steps. Elevate your right heel to balance on the ball of your foot. Hinge forward at your hips with a flat back until your torso is parallel to the floor, extending your arms forward alongside your ears. Return to an upright position with control. That counts as one rep.
4. Half Turkish Get-Up
How to: Lie on your back with your right leg and arm extended at a 45-degree angle, left leg bent with foot flat on the floor, and left arm raised holding a kettlebell. Keep your eyes on the kettlebell, press into your right arm, and sit up onto your right forearm. Push through your right palm and left foot to shift your right leg underneath you until your shin rests on the floor. Maintaining focus on the weight above, slowly reverse the motion to return to the starting position. That counts as one rep.
5. Staggered Leg Lower
How to: Lie on your back with your arms at your sides and legs extended, looping a resistance band around your ankles. Raise your legs straight up creating a 90-degree angle with your torso. Lift your head, neck, and shoulders off the mat to gaze at your thighs. Keep legs straight, tension on the resistance band, and lower both legs towards the floor while keeping the right heel slightly lower than the left. Reverse the movement just before the right foot touches the ground and repeat, leading with the opposite foot. That’s one rep.
6. Bird Dog
How to: Start in a quadruped position, hands under shoulders, with a resistance band around the balls of your feet. Engage your core and lift your right arm and left leg until they’re fully extended and aligned with your body. Keeping your core tight, bring your elbow and knee towards each other under your body, then extend back out. That counts as one rep. Complete all reps on one side before switching.
7. Deadbug
How to: Lie on your back with arms extended toward the ceiling and legs bent at 90 degrees, knees above hips. Press the lower back into the floor and engage your abs, slowly extending your right leg and left arm overhead until they nearly touch the ground. Pause, then return to the starting position and repeat on the opposite side. That’s one rep.
8. Frog Crunch
How to: Lie on your back with arms extended at your sides. Bring your feet into a tabletop position with heels pressed together. Extend your legs out diagonally, ensuring heels remain close. Bend your knees to draw heels back toward your glutes, then extend again. That’s one rep.
9. Flutter Kick
How to: Lie on your back with arms at your sides. Straighten your legs and lift them to a 45-degree angle. In a controlled manner, alternate raising your right and left legs for the designated time. That’s one rep.
10. Assisted Crunches
How to: Lie on your back with legs in a tabletop position and hands gently grasping the backs of your thighs. Engage your core and curl forward to lift your head, shoulders, and upper back off the ground toward your knees, allowing elbows to bend outward. Avoid pulling with your arms; focus on using your abs. Lower slightly and repeat the lift for the specified time. That’s one rep.
11. Scissor Kick
How to: Lie on your back with arms at your sides. Raise your legs to a 45-degree angle above the ground. Keeping your legs straight, cross one leg over the other. Alternate which leg is on top for the duration specified. That’s one rep.
12. Mountain Climber
How to: Start in a high plank position with your arms straight and shoulders above your hands, maintaining a straight line from head to heels. Keeping your core engaged, drive your right knee toward your chest and return to start. Switch legs and continue alternating for the required time. That’s one rep.
13. Side-To-Side Tap
How to: Lie on your back with arms at your sides and legs lifted to a 45-degree angle. Keeping your legs straight, tap your right leg out to the right, pause, then bring it back to center. Repeat with the left leg. That’s one rep.
14. Side Plank
How to: Lie on your side with your right forearm flat on the ground, elbow under shoulder, and legs extended. (You can stagger your feet for support or keep them stacked for a challenge.) Engage your core and lift your hips off the floor. Hold for the prescribed time. That’s one rep.
15. Explosive Knee Drive
How to: Stand with feet hip-width apart, stepping your right foot back. Bend your back knee and drive it forward and up as high as possible, swinging your arms in opposition like running. That’s one rep. Continue for half the indicated time, then switch sides and complete the rest of the duration.
16. Lateral Lunge Knee Drive
How to: Stand with feet hip-width apart and take a wide step to the side with your right leg. Lower into a lunge, keeping the right knee bent at 90 degrees. Transfer your weight to the left leg, driving the right knee up to hip level. That’s one rep. Continue for half the time specified, then switch sides to finish.
17. Toe Touch
How to: Lie on your back with hands behind your head and legs straight up. Lift your arms to try to touch your toes while raising your chest off the ground as much as possible. Lower arms and head back to the mat in a controlled manner. That’s one rep.
18. Beast Hold
How to: Start in a quadruped position, shoulders aligned over wrists, holding a mini loop resistance band anchored to your right hand. Pull the band taut as you lift your knees off the ground and hold for a few seconds. Lower your knees to return to the starting position. That’s one rep.
19. Bicycle Crunch
How to: Lie flat with your lower back pressed against the mat and interlace your fingers behind your head. Lift your legs into a tabletop position. Raise your head and shoulder blades off the ground. Straighten your right leg while twisting the upper body left, bringing your right elbow toward your left knee. Switch sides and repeat. That’s one rep.
20. Standing Russian Twist
How to: Stand with feet hip-width apart, gripping a single dumbbell horizontally with both hands. Lift your right leg to form a 90-degree angle. Keeping your lower body steady, twist your torso to the left, then to the right. That’s one rep.
