Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.
Dip down at the hips and knees, and then explode up.
Pushups with RowGet into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.
Single-Leg RDL (Romanian DeadLift)Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.