The Workout
Do this as a circuit. In weeks 1 and 2, do each move for 30 seconds, then rest 15; do 3 rounds. In weeks 3 and 4, work for45 seconds, then rest 15; do 4 rounds.

1. Two-Step Getup
2. Ab Runner
3. Weighted Hollow Hold
4. Side Plank Leg Lift
5. Inverse Crunch

Conditioning Finisher

1. Renegade Row
2. Dumbbell Swing