This No-Equipment Workout Will Ignite Parts of Your Body You Didn’t Know Existed

• Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, Austin recommends laying your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
• Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
• Complete 10 to 15 reps.

• Begin in a side elbow plank on your right side with straight legs and your feet stacked.
• Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
• Repeat for a total of 10 to 15 reps to complete a set, then switch sides.

• Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
• Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
• Repeat the crunch motion to complete one rep.
• Complete 15 reps.

• Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis.
• Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds.
• Return to plank, then switch sides, lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep.
• Complete 8 to 10 reps.

• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
• Put your hands behind your head.
• Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
• Do 15 to 25 reps at a quick pace.

Repeat the circuit for a total of three times.