Complete exercise A then exercise B with no rest in between. Then rest 60 seconds, and repeat that for a total of 3 times.
Tuck your chin and keep your arms extended by your ears.
Aim to lift your shoulders off the ground by an inch, thinking about moving directly up towards the ceiling rather than towards your legs.
Breathe out through pursed lips as you drop your legs.
Your back must remain flat on the ground throughout. If you can’t, replace with single leg drops for 20 total reps.
If you are struggling to keep perfect form for 30s, reduce the time.
If you have any questions about either of these exercises, send me a message below and I’ll get back to you asap.