1. Bird Dog (shown above)
Get into a tabletop position on the ground with your knees under your hips and your wrists under your shoulders. Lift your left arm and your right leg until both are parallel to the ground and hold. When your time is up, switch sides and repeat.
2. Hollow Hold
Lie face-up on a mat with your
arms extended by your sides. Lift your legs, arms, and upper back a few inches from the ground. Hold this position, breathing steadily, for your set.
3. Sit-Up
Lie on your back with your knees bent and feet planted, and your hands placed lightly behind your head. Engage your core as you flex from the hips to lift your torso until it is vertical. Slowly reverse.
4. Leg Lift
Lie on your back on a mat with your legs straight and your hands beneath your glutes. Raise both legs until they are perpendicular to your hips, then slowly lower without touching them to the mat. Repeat.
5. Crunch
Start in the same position as the sit-up. Use your abdominals to raise your shoulders from the ground, directing your lower ribs toward your hips. Pause, then reverse.
Written by Vic Toffan, Owner of Fit with Vic, Online Fitness Coach, and HYROX ambassador who has transformed more than 400 physiques
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
