The Floor Is My Friend is a cardio and upper body workout built around an honest relationship: you and the ground are going to spend quality time together, so you might as well get along. Half jacks, single push-ups and a trio of plank holds make up the whole visit. It's a workout for people who have made peace with being down there - and for people who need to.

The circuit runs without rest between exercises, and the structure is a sandwich: standing cardio on the outside, floor work in the middle. Blocks of 20 half jacks bracket every trip down, keeping your heart rate elevated while your arms recover from the pressing. The centerpiece is the run of three consecutive 5-count holds - full plank, low push-up hold, full plank again - which is really one long, shape-shifting isometric that works the top and bottom of the push-up position separately. The single push-ups scattered through the circuit look like a joke until you realize each one arrives on shoulders that just held for 15 counts, and each one has to be perfect. One rep, no crowd to hide in.

On half jacks, stay light on your feet with a quick rhythm - the arms rise to shoulder height, not overhead. Make the one push-up count: full range, chest to an inch off the floor, one clean line from head to heels. In the low hold, keep elbows pinned to your sides and hips level - don't let them sag toward the floor you've befriended. Transition between the three holds without dropping out of position.

Some friendships are complicated. This one just requires you to show up and hold still.

Make it Harder: Double every 5-count hold to a 10-count.

Make it Easier: Take the holds and push-ups from your knees, keeping the line from knees to head straight.