(For an advanced workout, perform this four-step series three to five times between each of the movements described above.)
Step A: From a standing position, bend at the waist into “downward-facing dog,” an upside-down V with hands on the ground, arms and legs extended straight, feet flat on the ground and butt high in the air. Hold 10 seconds.

 

Step B: Lift one leg off the ground for five seconds, then bend it and draw it into your chest until it meets your chin. Hold 10 seconds, place the leg back on the ground and repeat on the other side.

 

Step C: Lower yourself into a “crocodile,” a flat-back push-up position with hands directly under shoulders and bent elbows hugging your rib cage. Balancing on your toes, keep your chest three inches off the ground. Hold 10 seconds.S

 

Step D: Push up into a “plank,” keeping your arms and back perfectly straight. Hold 10 seconds, then lower into the crocodile, keeping your elbows tucked into your ribs. Repeat the croc-plank push-up 10 times. After this, push your body back up to downward-facing dog. Repeat the cycle from Step 1 to Step 4 up to five times, interspersed throughout the preceding movements.
Benefits: Provides a hard aerobic workout that strengthens all upper-body muscles, as well as abs, glutes and lower back.