Cardio: Cardio without standing isn’t easy. Start in a push-up position, lift one leg and bring your knee to your chest. Snap your leg back into place while bending the opposite knee to your chest. Continue is this sort of horizontal-running action for one minute. Then, flip over onto your back. Bend your knees and raise your feet in the air. Contract your abdominal muscles, raise your head off the floor, and make cycling motion with your legs. Air-cycle for one minute, before switching back to that horizontal-running-pushup-position. Perform the running/cycle combo three times.
Core Strengthener: This segment of the workout is all about planks. Hold a front plank (face down, rest on your elbows and flexed toes, creating a straight line from your head to your feet) for 60 seconds. Then, a side plank (same deal, but on your side and propped up on one elbow) for 60 seconds, followed by a one-minute back plank (on your back, with your hips raised).
Legs And Glutes: Start with 10, 20-minute reps of bridges, which involve lying on your back, bending your knees, and keeping your feet flat on the floor before lifting your hips off the floor. Then, move on to hinges—start from a kneeling position, back straight, and then slowly lean back until you can barely return yourself to an upright position. Repeat that 20 times.
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