SUPERSET 4

Hip bridge hold with alternating leg lift x 10

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Lie on your back with your knees bent and feet hip-width apart. Lift your hips up as high as possible by squeezing your glutes. Interlace your hands underneath you, pressing your arms into the floor and enabling you to lift higher into your hip bridge. If your mobility prevents you from interlacing your fingers, your arms can rest on the floor by your sides. This is your starting position. Lift one knee up in the air, extend the leg, bend again and then slowly return to the starting position. Keep your hips square and still throughout. Alternate sides.

Fireflies with push-up combination x 10

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The foundation of this exercise is a push-up on knees (beginners) or toes (advanced). As you execute your push-up, bring your knee to your elbow at the bottom of your range. Return to the starting position. Keep your abs tight and your whole body straight and strong like a plank.