1. Side plank hip raise

2. Squat thrust

3. High knees

Rest 30 sec and repeat 3x

10x each side

10x

20 sec

1. Side plank hip raise

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Then lower and raise your hips, continuing to engage your abs and glutes. Make sure you do not rotate your hips forward or backward. This exercise works your obliques, stabilizing muscles that are important for everyday physical activity.

2. Squat thrust

With feet shoulder-width apart, lower into a squat position, keeping the back straight. Place your hands flat on the floor; jump your legs back into a plank position, then immediately jump legs forward. Return to a low squat, and repeat.

3. High knees

High knees get your heart rate up - move at a fast pace!

Stand with your feet hip-width apart. Lift one knee to your chest, then switch. Continue the movement, alternating legs and moving at a sprinting or running pace.