This tough move can help improve flexibility in your hamstrings and hips while also toning your core, legs, and back.
How to do it: Start at the top of a push up position, or a full plank [A]. Keeping your abs drawn in tight, step your right foot in between your hands, bending your knee so that your right thigh is parallel to the floor, keeping your back leg extended [B]. Push your weight into your right foot as you slowly stand up out of the lunge, leaning slightly forward with your upper body, and tap your left foot on the floor behind you at the top [C].
Next, bend your right knee and lunge back down to the floor, placing hands flat on either side of your right foot. Step right leg back to plank position and then repeat with the left leg. Alternate legs for 15 reps total.
Quick Form Tip: If it's too difficult to stand up with your hands on the ground, place your hands on top of your front thigh for more support. Do the same on the way back down.