All Fours
It only looks like you're scrubbing the floors today. Instead you'll be working on core stabilization from the ground. Remember to keep your glutes tight as you maintain core tension.

Photo	Exercise	Sets	Reps	Comments
	Hip Circles	4	20	Perform any warmups or stretches you need to begin, then start on all fours and rotate each leg around 5 times in each direction.
	Bootstrapper	4	10	Stay on your hands and lift your hips into a position similar to the downward dog yoga postion. Perform 10 bootstrappers (drop your knees between your elbows) and then move right to the low run.
	Low Run	4	40	You should still be on all fours, so go right to the low run. Alternate legs back and forth for 40 reps, or until you've spent 30 seconds or so low running. Stay in the same position. Rest your arms for a second if you need to in between exercises.
	Hindu Pushup	4	10	From the same position, lower your shoulders toward the floor (without touching), keeping your hips in the air. This is similar to a push-up with your hips high. Scoop through into upward dog yoga position. If you can't scoop through then just drop your hips straight down for each rep. Raise your hips to the original position to repeat. Immediately go backward and repeat the process. After the 10th rep, walk your feet up toward your hands and then stand up. Start squats right away.
	Air Squat	4	20	You should have worked your way to standing after the hindu pushups. Immediately start on 20 air squats. On the last rep, put your hands on the ground and hop your feet back to push-up position.
	Plank	4	30	Come down onto your elbows, flatten your back and hold plank position for 30 seconds. For more of a challenge, hold the Hover position (one arm and opposite leg up) instead. Take a break for a minute or two before starting the series over at the beginning. Repeat for 4 total rounds.

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