High knees: 30 seconds Plank with alternating arm and leg raise: 30 seconds Seated Russian twist: 30 seconds Side plank dip: 15 seconds on the left side, 15 seconds on the right side ...

The workout also has you seated or lying the entire time. “This limits the use of momentum or assistance from your lower body, which forces the target muscles to do all the work,” Gaddour says.

“Seated dips are a great exercise to target your triceps and shoulders,” says Vesely. How-to: Use a chair or bench around your house (make sure it is anchored down) and start with your knees bent.