Assume push up position with your shoelaces on the top of a stability ball (1).

Squeeze your lower abs, keep your upper body steady, and roll the ball in until your quads are perpendicular with your butt (2). Keep a flat lower back throughout, resisting the urge to arch when pulling in.

Roll the ball back out (1), repeat for 15 total reps, and move on to exercise 2.

Drop your forearms down to the floor into full plank position. Your elbows should be directly below your shoulders

Squeeze your abs and maintain a straight line along the top of your body — don’t let your hips droop.

Hold for 60 seconds and move on to exercise 3.

Return back up to push up position with your shoelaces on the stability ball.

Lift your right leg, sweep it up and around to the right — so that it’s parallel with your torso — and bring it back to the ball. It should look like you’re making a “D” with your foot.

Complete 10 reps per leg and move on to exercise 3.

Hop down on your knees so that your forearms are on top of the stability ball (1).

Maintain a tight core and flat lower back, and gradually roll the ball forward until your abs are fully stretched (2). Your torso should drop down to 45º.

Hold for .5 seconds, powerfully contract your abs & lats, and pull the ball back to start (1).

Repeat 15 reps and move on to exercise 5.

Put your feet back on the stability ball and bang out as many decline push ups as you possibly can, until your muscles give out.

DONE. Basque in your glory, or if you’re ambitious, rest for 3 minutes and do it again.