Your core, shoulders, and upper back muscles can all benefit from this first exercise, the Z press.
You'll start out on the ground, seated. Since your back is not supported, you will have to work on maintaining your core stability.
Lay flat on your back with your knees bent and your feet flat on the ground with your hips apart to do the glute bridge/floor hip thrust. Place your arms at your sides, palms facing down.
When using a barbell, place it on your thighs right below your hipbones. Inhale deeply while engaging your core. As you lift your hips off the ground, drive through your heels.
We go on to the Superman. Lay on the floor on your stomach. Put your legs straight behind you and your arms out in front of you.
Maintain a neutral neck position and look down at the ground. Inhale deeply while engaging your core. Make sure your hips and pelvis don't lift off the ground as you raise your arms, chest, and legs.
Pushups were the best kept for last. This traditional workout works your core, chest, triceps, and shoulder muscles with nothing more than your body weight.