Tabatas are a great way to get some interval work in - which always seems to be a little less boring for me :) Perform each tabata separately - so :20 lunges, :10 rest, :20 lunges, etc for 8 rounds. There are tabata timers and apps readily available for free - I highly suggest using one to keep you on track! 

For the lunges and side-lying leg raises - you can either alternate rounds (round 1 - R leg, round 2 - L leg), or if you have the time and desire, can do an entire tabata for R leg, and then a second tabata for the L leg. 

As always on the movements - make sure to perform them in a comfortable range of motion!

* Lunges: if the asymmetry is painful, or you experience pulling at the front part of your pelvis, switch to squats, bridges, or step ups. Make sure that you are keeping your torso stacked over your pelvis (not leaning your ribcage too far forward or backward) and try to come straight down, and straight up (goal with full ROM would be 90 degrees at both knees) - not leaning far forward over your leading foot. 

* Push-ups: play with the width of your feet, switch to knees, incline (couch, chair, wall), or perform shoulder taps in plank position (again, modify plank position as needed). 

* Side-lying leg raises - lay on your side (example: laying on R side), bend the knee of your bottom leg (R leg) and bring it towards your chest. This will create stability, while your top leg (L leg) remains straight. Slightly turn your hips so that your belly leans towards the ground. Keep your top leg straight, and bring it slightly behind you (but not so much that you feel it into your low back!). Raise that top leg up and down keeping your toes pointed forward or slightly towards the ground - you should feel this in your glutes - NOT the front part of your hip, nor in your back. Play with the angle of your top leg, the rotation of your pelvis, and how high you are lifting your leg to ensure you feel it the side of your glutes. *You are also working your opposite hip musculature to help you stabilize in this position - so don’t be concerned if you feel more fatigued with whatever leg you decide to lift second. 

* Tricep extensions (skull crushers) - if laying on your back is too uncomfortable (or if you become short of breath), switch to tricep dips on your couch / chair. Try to ensure that you are keeping your arm stacked straight above your shoulder, with the movement coming purely from your elbow (starting straight, then ending at 90 degrees of elbow bend with full ROM). 

Comment or reach out with any questions on this one! Happy Friday!