1. Beginning with your hands and feet on the ground while sitting on your butt, raise your body off the ground to where you are now on just your hands and feet.
2. From here, begin to walk forward for the length of your room before switching to backwards, and repeat this for the designated amount of time.

Substitutions / Variations:

Kickouts | Inchworm

1. Beginning with your hands and feet on the ground while sitting on your butt, raise your body off the ground to where you are now on just your hands and feet.
2. From here, begin to walk forward for the length of your room before switching to backwards, and repeat this for the designated amount of time.

1. Beginning in the standing position, fold at your hips keeping your back straight with your head up until you reach a 90-degree angle with your body, ensuring to push your butt back during the movement to keep the emphasis on your hamstrings.
2. Slowly return to the starting position. You can use additional weight as I am here with a suitcase if necessary.

Substitutions / Variations:

Plank To Bridge | Bridge Walk Throughs

1. Starting in the standing position, fold over at your hips while keeping your back straight and let your arms dangle down while holding the suitcase or item of choice.
2. From here, row the suitcase up to your chest while getting a good squeeze in your back before returning to the starting position to repeat.

Substitutions / Variations:

Towel Lat Pull | Pullovers

1. Lying on you back on the floor with your legs 1-2 feet apart for stabilization, You will begin to move your arms back with your elbows slightly bent until they are as far as possible to the floor.
2. From here, you will bring your arms back up the starting position just over your head.
3. If you are to use additional weight as I am here with a suitcase, be sure to have a firm grip and use a safe item.

Substitutions / Variations:

Suitcase Row | Towel Lat Pull

1. Begin by lying on the ground face down with your hands out in front of your holding the towel.
2. Pulling the towel apart with constant tension, row the towel towards your chest as you slightly lift your chest off of the ground.
3. Continue pulling your elbows down toward your body while spreading the towel apart so you feel a good squeeze, and return to the starting position to repeat.

Substitutions / Variations:

Suitcase Row | Towel Lat Pull | Pullovers