Start bodyweight squats by sitting back on your heels and keeping your core taut. Your thighs should be horizontal. Push through both feet to stand up again, flexing your quads and glutes. Three to four 15-rep sets.
Start feet-elevated pushups in a pushup/high plank position with your hands shoulder-width apart. Raise your feet on a bench. Control your descent until your chest reaches the ground. Push yourself up with your palms. Finish with triceps and chest flexes. 3–4 sets of 10–20 repetitions.
Next, stand tall. Rest your back foot on a gym bench or couch and step out with your other foot two to three feet from the stable surface. Holding two dumbbells, lower your body straight down until your rear knee almost touches the floor and your front knee forms a runner's lunge. Drive through your front heel to stand up, flexing your quads and glutes. Three to four leg sets of 10 repetitions.
Heel-elevated glute bridges begin with your heels on a solid elevated surface. Kneel down. Press through your heels to build a glute bridge with a tight core. Flex your glutes firmly at the top of the action, then lower back to the floor with control before doing another rep. Three to four 15-rep sets.
Stand tall with one knee "elevated" in front of you for the single-leg deadlift. Lean forward till your fingers contact the ground. Raise your leg behind you. Straighten up. After a good hamstring stretch at the bottom, slowly return to the beginning position and squeeze your glute. Three to four sets of 12 reps per leg.
Lying on your side with your shoulders aligned with your elbow on the floor, perform the side elbow plank. Lift your hips up and forward to produce a straight line by tightening your core and glutes. Wait 30 seconds before switching sides.
Lie facedown with your arms overhead and your feet together. Lift your knees and arms by curling your lower back into the floor. Banana-shaped physique is ideal. Avoid compensating with your lower back by keeping your core tight. Raise your legs and arms until you can hold them lower to regress the workout. Hold the hollow body for 20–30 seconds.