1. Lateral escape (esquiva lateral)

2. Side-to-side lunge

3. Static accordion crunch

4. Burpees

Rest 30 sec and repeat 3x

5x each leg

5x each leg

20 sec

5x

Step by step

1. Lateral escape (esquiva lateral)

Start in a slight squat with a wide stance, feet turned out. Lean to one side by bending one knee and extending the other. Bring the torso down and to the side of the bent knee. Reach one hand over the head or in front of the face for protection. Come back to the middle and repeat to the other side.

3. Static accordion crunch

Lie face up with your arms and legs extended. At the same time, tuck your knees toward your body so that your thighs end up perpendicular to the ground, while also crunching forward and reaching your hands toward your heels. Hold this position.

This exercise uses your body weight to isolate the core muscles. Make sure to breathe as you hold the movement.

4. Burpees

This is a compound exercise that moves smoothly through a squat, plank, pushup, and back through a squat to a jump.

Lower your body into a squat. Place your hands on the floor directly in front of or just inside your feet. Shifting your weight into your hands, jump your feet back to land softly in a plank position.

Do a pushup, then jump your feet back to the front, to land just outside your hands. Reach your arms overhead and jump up into the air with power. Land and immediately lower back into a squat for your next rep.

Note: When you jump back into plank position, your body should form a straight line from head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.

A modification is to step back into the plank rather than jump.