4 Minutes for Awesome Arms and Strong Lower Back Workout edit

1) push-ups with shoulder tap - 10 reps
2) chest lifts - 30 reps
3) push-up with butt touch - 10 reps
4) lying on the belly leg kicks - 30 reps

stretch your back

5) push-up with core screw - 10 reps
6) opposite arm & leg raises, lying on your belly - 30 reps
7) pike press push-up - 5 reps
8) lift both arms and legs lying on your belly and hold for 10 counts - 3 reps

do a little stretch :)