This bodyweight flow is great for a warmup or added to the end of your workout.

Start in a half kneeling position for your split squat. Come up and down, gently tapping the floor with your back knee for each rep. When you complete 10 split squats, drive the back knee up, stabilizing on the front leg. Lunge back with a knee drive for 10 reps. Tip: focus on the glutes of the stabilizing leg – pushing the floor away – to have better balance.

When you complete 10 reps, Jump and switch your lunge 5 times so you land with the other knee in front and repeat on this side.

Tall plank with leg thread: In a tall plank position, make sure to keep your shoulders over your wrists – pushing the floor away the whole time. Fingers should be splayed and hands strong on the floor. Take your left leg, thread it through your plank and reach your foot as far over to the right as you can – reaching for your right hand. Complete 10 reps all together.