ZERO-KIT FITNESS

This total-body combo from MH Elite trainers the Lean Machines is the perfect core-crushing protocol to keep in your back pocket

Finish your sweat session with MH’s do-anywhere, three-move, core-torching challenge. Good luck!

01 HANDS OFF

Commence with five handrelease press-ups. Drop into a plank and slowly lower your chest to the floor, lifting your hands from the ground as you reach the bottom, before explosively pushing back up.

“By stopping at the bottom of your press-up, you’ve lost all momentum and inertia,” says the Lean Machines’ John Chapman. “This means you have to create all of the force to push up without any help from stretched muscles.”

02 CRUNCH THE NUMBERS

After your final pressup, flip from front to back, turning over for 10 butterfly sit-ups. Bend your legs and crunch upward, reaching for your feet, before reversing the movement back to the floor. “These are sneaky,” says Chapman. “By simply crossing our legs, we take a lot of the hip flexors out of the movement, so we rely more on our abdominals to pull us up off our backs.”

03 THE LAST LEG

Finish each round with 15 air squats. Stand tall and push your hips back, bending at the knees and squatting as far down as your mobility allows. Stand up explosively and repeat. Keep your form tight but move through these quickly. “Air squats will get your legs pumped faster than you care to admit,” says Chapman. Hit the deck again for round two, and keep the fight up until your 15 minutes are done.