Repeat for a total of 5 rounds

Shoulder Taps 1. Begin in the high plank (or Push-Up) position on the hands and feet with the wrists underneath shoulders, hands slightly wider than the shoulders.This is the start position. 2. Bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. 3. As the body shifts from side to side, try to keep the hips as parallel to the floor as possible.

Primary Muscles Worked Shoulders and Abdominals

Child’s Pose Push-Up 1. Begin on the knees and sit back on the heels with the arms extended. Hands should be close together, face down toward the floor. This is the start position. 2. From here, push forward off of the knees and bring the chest between the hands. 3. Once the chest is just above the floor, push back to the start position.

Primary Muscles Worked Triceps & Shoulders

Flutter Kicks 1. Lie flat on the back with arms straight out to the sides and palms facing down for stability. 2. Lift the legs 4 to 6 inches off the floor, pressing the lower back into the mat. 3. Keep the legs straight raising one leg above the other, then switch, moving in a fluttering (up and down) motion.

Primary Muscles Worked Abdominals

Lying Back Extension 1. Start by lying on the floor face down, hands above the head, elbows wide. Keep the feet on the floor. This is the start position. 2. Lift the chest and feet off of the floor while simultaneously pulling the arms back to squeeze the shoulder blades together. 3. Hold for 2-3 seconds, then return to the start position.

Primary Muscles Worked Upper back, lower back, & Glutes

Quadruped 1. Begin on the hands and knees. Hands should be under the shoulders, knees under the hips.This is the start position. 2. With a flat back, extend and reach the opposite arm and leg. Hold for 2-3 seconds, then draw the opposite arm and knee together, then hold another 2-3 seconds.

Primary Muscles Worked Abdominals, Glutes, Hamstrings

Walkout 1. Stand upright with your feet hip-width apart, trying to keep the legs as straight as possible.This is the start position. 2. Bend over and place hands on the floor just in front of the feet. 3. Begin to walk the hands out into a high plank or push-up position (wrists underneath shoulders) without ever moving the feet. 4. Pause for a moment in this position, then walk the hands toward the feet and back to the start position. *Modification: Bend the knees as much as possible during the movement

Primary Muscles Worked Abdominals, Shoulders, Hamstrings

Repeat for a total of 5 rounds