Starting position: Forearm plank, on your toes. Keep your body in a straight line, using your core to prevent your bottom from arching up or dipping down.
Plank push up: Move from a forearm plank to a push-up plank, then back down to a forearm plank. Alternate which arm starts with each full cycle.
Punch plank: Punch your arm straight ahead of you, alternating your arms as fast as you can while trying to keep your body still and flat. Do not let your hips dip to the sides.
Rock and row: Pull yourself forward, using your arms and back muscles, and coming up high on your toes, almost rolling onto the tops of your feet. Then, against using your arms and back, push yourself backward, pushing your heels toward the ground.
Hand/toe tap: Keeping your body as still as you can, tap one arm and the opposite foot out wide. Repeat on the other side, alternating sides.
Roll in roll out: Rotate your body to one side, bringing your chest out wide and allowing your toes to rotate but stay in place so your heels move sideways toward the ground. Keep your core tight to maintain balance. Rotate back in to a starting position, then repeat on the opposite side. Continue to alternate sides.
Glute raise: Keeping your body as still as possible, lift one leg as high as you can, keeping your leg straight and using your glute muscle to lift. Maintain an up and down motion on one leg for 20 seconds, then repeat on the other leg for the next 20 seconds.
Mountain climber: Use your core to bring your knee into your chest and back out to the ground. You will have to lift your bottom up slightly to avoid hitting the ground. Alternate legs.