Model: Georgiy Soltanov. Georgiy is wearing Zara Athleticz shorts
Set an interval timer for 30 seconds and then 20 seconds. Do as much of an exercise as you can for each 30-second block, resting 20 seconds in between. No need to count reps—good form is more important than quantity. Once you finish all four, that’s one round. Aim for five rounds.
Exercise 1: Spider Pushups
Start from a plank position with your hands slightly wider than shoulder width and your feet close to each other.
Brace your abs as you lower yourself to the floor. As you do so, bend your leg so that your right knee meets your right elbow.
Reverse your movement to go back to the starting plank position.
Lower yourself to the floor a second time, this time bending your left knee to meet your left elbow.
Exercise 2: Pistol Squats
From a standing position, raise your right leg until it’s parallel to the floor.
Squat with your left leg until you’re sitting on your left heel. Use your glutes to help stabilize your descent.
Reverse the movement.
Repeat the movement, this time with your left leg parallel to the floor.
For beginners, you can opt to raise both arms parallel to the floor while the leg is raised at an angle. More experienced guys can use their hands to help raise the leg in order to get it parallel.
You can also opt to squat to a chair or to the edge of the bed if squatting all the way to the floor is too difficult.
Exercise 3: Tabletop Crunches
Assume a typical crunch position.
Raise your legs until your thighs are perpendicular to the floor and your lower legs are parallel to the same.
Perform a crunch. Do not lower your legs even as you do more crunches.
Exercise 4: Superman
Lie on your stomach, arms outstretched.
Squeeze your glutes, then raise both your arms and legs as high as you can, keeping your stomach planted on the floor the entire time.
Reverse the movement back to the starting position.