Start in a modified plank, elbows bent and tight to your sides; shift weight forward, keeping abs engaged. Walk right hand forward 3 inches, dragging feet with you (as shown); repeat on left. Continue for 30 seconds. Works shoulders, triceps, back, abs
Start on all fours, knees hovering 2 inches above ground. Move left hand and right foot about 3 inches forward; repeat with right hand and left foot. Continue, keeping knees off ground, for 30 seconds. Works shoulders, abs, butt, thighs
Start in a plank. Step right foot to outside of right hand; raise right hand as you open chest to sky, kicking left leg between left hand and right foot (as shown). Reverse to start. Repeat on opposite side. Continue for 30 seconds. Works shoulders, core
From a push-up position, move right hand a few inches forward and bend left elbow out. Bring left knee to left elbow (as shown); do a push-up. Lower left foot and straighten leg as you bring left hand a few inches forward to repeat on opposite side. Continue for 30 seconds.
Do each move for 30 seconds. Rest 90 seconds; repeat the four-minute set