- 1min forearm plank
- 30s side plank (R)
- 30s side plank (L)
- 1min forearm plank
(lower to belly)
- 1min alternating supermans
(press up to palms)
- 30s pushup to plank (alternating lead arm)
- 30s side plank (R) with hip dips
- 30s side plank (L) with hip dips
- 30s forearm plank with saw blade (move forward and back over elbows)
- 30s side plank (R) with top leg raises
- 30s side plank (L) with top leg raises
(lower to belly)
- 1min alternating supermans

10 reps of everything, keep going through until you hit them all! (chances are it takes closer to 4 minutes)
- crunches
- flutter kicks (10 each leg)
- scissor kicks (10 each leg)
- single leg lower (R)
- single leg lower (L)
- double leg lower
- V ups
- bicycle crunches (10 each leg)
- penguins (10 each side)
- seated twists (10 each side)
- toe touches

5-8 reps each leg focused on range of movement, give core musculature a rest day
(In tabletop position)
- cat pose (on exhale) into cow pose (on inhale)
- spinal balance (opposite arm/leg reach on breath in) into tiger crunch (hug elbow in to meet knee on breath out)
-donkey kicks
-fire hydrants
-hurdle: leg forward
- hurdle: leg backward
-hamstring curls

Switch exercises every 30s, alternating between a hold and a dynamic movement, work up to 8 min!
- 30s hight boat pose
- 30s flutter kick
- 30s low boat
- 30s scissor kick
- 30s forearm plank
- 30s pushup to plank
- 30s side plank (R)
- 30s side plank (R) with top leg raises
- 30s side plank (L)
- 30s side plank (L) with top leg raises
- 30s high plank
- 30s mountain climbers
- 30s forearm plank
- 30s alternating punches (right arm, left arm)

(pick any hold or dynamic movement you want!)

Work up to 50 reps any order of:
- pushups
- crunches
- bicycle kicks
- penguins
- forearm alternating punches
- seated twists
- toe touches
- glute bridges
- supermans

5-8 reps each leg focused on range of movement, give core musculature a rest day
(In tabletop position)
- cat pose (on exhale) into cow pose (on inhale)
- spinal balance (opposite arm/leg reach on breath in) into tiger crunch (hug elbow in to meet knee on breath out)
-donkey kicks
-fire hydrants
-hurdle: leg forward
- hurdle: leg backward
-hamstring curls

Enjoy!! 
-30s high boat pose
-30s lemon squeezes
-30s high boat pose
-30s seated twists
-30s flutter kicks
-30s scissor kicks
(plant heels down)
-30s bridge lifts (squeeze glute top for 2 sec)
-30s single leg bridge (hold R)
-30s single leg bridge (hold L)
-30s single leg bridge lift (R)
-30s single leg bridge lift (L)
(build up to REPEAT with 20s intervals and 10s intervals)