Air Squats
Do 10 full squats, five pulses holding your hips at knee level and moving 1 inch up/down, then five more full squats.
1. Stand with your feet hip distance apart, toes and knees pointing forward.
2. With your weight in your heels and your chest lifted, stick your butt out behind you and sit back into your hips until your hips are level with your knees. Hold for 2 seconds.
3. Drive up from your heels and squeeze your glutes, "like you have a check for a million dollars in between your cheeks and you have to hold it there," says Stokes, and return to starting position.

Squat Jumps for 30 seconds
Keep the same form as you did in the air squats, but instead of driving up from your heels to return to standing, jump up into the air and land back in your squat position. Repeat.

Walk Out to Pushup/Jumping Jacks
Repeat this sequence for 60 to 75 seconds
1. From a standing position, roll down one vertebrae at a time to bring your hands to the floor.
2. Keeping your legs as straight as possible (it's fine if you need to bend them—just keep them straight enough to feel a stretch in your hamstrings), walk your hands forward to a plank position, then to slightly wider than shoulder width apart.
3. Do one pushup, then walk your hands back to your feet, keeping your legs as straight as possible. "Remember that pushups are a moving plank—keep your core tight by drawing your navel towards your spine and squeezing your glutes," says Stokes.
4. Roll up to standing one vertebrae at a time and perform one jumping jack.
5. Continue this pattern but add one more pushup and one more jumping jack with each repetition.

Plank Up-Downs for 30 seconds
1. Start in a forearm plank, elbows on the floor directly under your shoulders.
2. Maintaining a plank position (navel to spine, glutes squeezed), replace your right elbow with your right hand, then your left elbow with your left hand, and rise to an extended-arm plank.
3. Return to starting position by placing your right elbow back on the floor, then your left.


Endurance Glutes/Core
Perform this sequence on your right side, then repeat on your left side.
1. Start on your hands and knees, wrists under shoulders and knees under hips. Keep your back flat and your core tight.
2. Lift your right leg directly out behind you, leg straight and as high as your hips. Squeeze your quad and point your toes. Focus on using your right cheek as you pulse your leg 1 inch up, 1 inch down, 20 times. If you feel pressure on your lower back or you're having trouble keeping your back flat, lower down onto your elbows.
3. Keeping your leg behind you and your knee at hip height, bend your right knee to bring your heel toward your butt, squeezing your right hamstring and flexing your foot. Pulse your knee 1 inch up, 1 inch down, 20 times.
4. Straighten your leg and repeat the pulses in step 2.
5. With your right leg still extended, lift and extend your left arm out in front of you. Find your balance, and pulse your leg and arm 10 times.
6. Once you finish those 10 pulses, pulse the arm and leg twice, then crunch your abs to bring your left elbow to meet your right knee 10 times.

C Curve
1. Sit on the floor with your knees bent, upper body resting on your elbows, which should be directly beneath your shoulders. Your lower back should be on the ground but your shoulders should be off it.
2. Tuck your tailbone slightly under, and contract your abs. Keeping your torso exactly where it is, slide your elbows out from underneath you and hold onto the backs of your thighs. Hold for 15 seconds, squeezing your abs.
3. Pulse your upper body 1 inch up, 1 inch down—using your abs to create the movement, not your hands—for 15 seconds.
4. Maintaining the contraction in your abs, release your hands from your thighs and pulse them toward the floor, then back up, for 15 seconds.
5. Keeping your torso in the same position, raise your arms by your ears and hold for 15 seconds.

Full Roll-Ups
Do 15 reps.
After the last C Curve hold, roll your back down so your shoulder blades touch the ground. One vertebrae at a time, roll all the way up to a seated position, then, roll back down until your shoulder blades touch the ground. The moment they touch the ground, begin your next rep.

Bicycles for 45 seconds
"Remember that pace is the last thing to be concerned with on this move," says Stokes. It's more important to focus on getting a full rotation so you really feel your obliques working.
1. After your last roll-up, bring your shoulder blades back to the ground, your hands behind your head and your right knee toward your chest, left leg extended out long and parallel to the floor. Keep your lower back in contact with the ground.
2. Rotate to bring your left elbow to touch your right knee. Hold for a moment to feel the contraction in your right oblique.
3. Switch sides, bringing your left knee to your chest and your right elbow to your left knee as you extended the right leg long and parallel to the ground. Hold to feel the contraction.


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