Not Dead Yet is a floor-based core and glute workout that starts from the most honest position in fitness: flat on your back. Bridges, get-ups with a side plank hold, and knee rolls - all performed lying down or nearly so, all quietly demanding. It's the workout equivalent of the classic movie line: you may have been left for dead by your week, your schedule or your last training session, but there's a pulse, and this is what the pulse can do.

The circuit runs without rest between exercises and works from stillness upward. It opens with 10 bridges, a 10-count bridge hold, and 10 more bridges - dynamic, static, dynamic - which wakes the glutes and posterior chain and gets the hips extending against gravity. Then comes the centerpiece: 10 get-ups finished with a 10-count side plank hold, performed once per side. The get-up is the most functional movement on the poster - it's literally the skill of rising from the floor - and pairing it with a side hold loads the obliques and shoulder right after they've done the lifting. Knee rolls close the set with rotation through the lower spine, part core work, part moving decompression.

Drive bridges through your heels and squeeze the glutes at the top - the hips lead, not the lower back. During the bridge hold, keep hips level with the line from knees to shoulders. On get-ups, press through the grounded hand and lift the hips high into that side support before lowering with control. Let knee rolls travel slowly to each side while both shoulders stay glued to the floor.

Rumors of your demise were greatly exaggerated. The bridges are proof.

Make it Harder: Extend every 10-count hold to a 20-count.

Make it Easier: Halve the get-ups to 5 per side and skip the side plank hold on the last rep.