Workout 4

Work you way through these no rush take your time and feel the muscles working.

Do each exercise for 1 1/2 to 2 mins each

Fire Hydrant In-Out

1.      Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions. Without allowing your lower-back posture to change, raise your right knee as close as you can to your chest. (Your knee may not move forward much.)
2.       Keeping your right knee bent, raise your thigh out to the side without moving your hips. 
3.       Kick your raised right leg straight back until it's in line with your torso. That's one rep.

Bodyweight T Pushup

1.      Start in a low plank position with your elbows bent so your body is 2 inches off the ground.
2.       Push up and, as you reach the top, lift your left hand and roll onto the outside of your feet, keeping your body aligned. Straighten your left arm so your fingertips point upward. Hold for 1 second before returning to start. Repeat on the other side. That's one rep.
 
Side Lunge

1.      Stand as tall as you can with your feet shoulder-width apart.
2.       Lift your left foot and take a big step to your left as you push your hips back and lower your body by dropping your hips and bending your left knee. Keep your right leg straight. Pause, then quickly push yourself back to the starting position. Repeat for desired reps before switching sides.
 
Seal Jack

1.      Stand with your feet together and your arms extended in front of you at chest height.
2.       Simultaneously spread your arms out to the sides as you jump up just enough to spread your feet wide. Without pausing, quickly reverse the movement. Keep your ankles locked and land on the balls of your feet.
 
Elevated-Feet Russian Twist

1.      Sit on the floor with your knees bent. Hold your arms straight out in front on your chest with your palms together. Learn back so your torso is at a 45-degree angle to the floor. Raise your feet a few inches off the floor and hold them there as you perform the movement
2.       Brace your core and rotate your torso to the right. 
Pause, then reverse your movement and twist all the way back to the left as far as you can