Equipment: track/treadmill/place to run
400 meter run (or 2 minutes)
30 second plank
30 second side plank (each side)
If you can’t do a full 30 second on planks, just go as long as you can. I cut a few of my side planks short. Easy workout in that no equipment required, but it’ll make you sweat. If you aren’t up for running, just walk for 4 minutes or jog for 2 minutes and proudly, but safely display your plank along the road (preferably on the grass!).