Bulgarian split squat
Plank (1 minute)
Alternating shoulder taps
Plank (1 minute x 2)
Plank (1 minute x 3)
These can either as a Tabata (20 seconds hard work/10 seconds active rest x4 rounds) or 20 reps x 4 sets.
Honor what your body is needing with intensity. Some is always more than none and this can be something to work up to. Aim to work harder than last time, but not to the point of fatigue and injury.
Drink plenty of water in between your sets!
Eat some protein and carbs before your workout to fuel your muscles for the hard work, and then something with carbs in it within 30 minutes after your workout to support their repair cycle.