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Description

Designed to work the entire core, the entire time, starts high energy, takes you down to some yoga stretches;-) Thanks to CS for his help and feedback! lol, have fun, and add a weight (dumbbells, medicine ball, kettle bell)


Exercises

Set 1: 1 round
Butt Kickers
Butt Kickers
30 seconds
High Knees
High Knees
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Ice Skaters
Ice Skaters
30 seconds
Quick Feet
Quick Feet
30 seconds
Burpees
30 seconds
Mountain Climbers
Mountain Climbers
1 minute
Pop Squats
Pop Squats
30 seconds
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
20 seconds

Set 2: 1 round
Torso Twists
Torso Twists
20 seconds
Knees to Elbows
Knees to Elbows
40 seconds
Inchworms
Inchworms
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Windmills
Windmills
30 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Dumbbell Weighted Torso Twists
40 seconds
Rest
20 seconds

Set 3: 2 rounds
V-Ups
V-Ups
1 minute
Crunches
Crunches
1 minute
Diamond Crunches
Diamond Crunches
30 seconds
V-Sit Holds
V-Sit Holds
1 minute
Rest
15 seconds

Set 4: 1 round
Elbow Plank
Elbow Plank
30 seconds
Spiderman Planks
Spiderman Planks
30 seconds
Full Scorpion Elbow Plank
Full Scorpion Elbow Plank
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Mountain Climbers
Mountain Climbers
1 minute
Rest
30 seconds

Set 5: 2 rounds
Flutter Kicks
Flutter Kicks
40 seconds
Roll Ups
Roll Ups
40 seconds
In and Outs
In and Outs
45 seconds
Fifer Scissors
Fifer Scissors
40 seconds
90-90 Crunches
90-90 Crunches
40 seconds
Sit-Ups
Sit-Ups
40 seconds
Rest
30 seconds

Set 6: 2 rounds
Leg Lifts
Leg Lifts
40 seconds
Kimura Sit-Ups
Kimura Sit-Ups
40 seconds
Russian Twists
Russian Twists
30 seconds
Floor Wipers
Floor Wipers
40 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Left Oblique V-Ups
Left Oblique V-Ups
40 seconds
Right Oblique V-Ups
Right Oblique V-Ups
40 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Rest
30 seconds

Set 7: 1 round
Thread the Needles
Thread the Needles
1 minute
Alternating Side Planks
Alternating Side Planks
30 seconds
Pilates Scissors
Pilates Scissors
30 seconds
Bird Dog
Bird Dog
45 seconds
Cat Cow
Cat Cow
30 seconds
Lying Scorpions
Lying Scorpions
45 seconds
Upward Plank
Upward Plank
30 seconds
Rest
30 seconds

Set 8: 1 round
Modified Boat Pose
Modified Boat Pose
30 seconds
"O" Balance
"O" Balance
30 seconds
Lying Torso Twist
Lying Torso Twist
40 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Plow
30 seconds
Head to Knee
Head to Knee
40 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Wide Leg Forward Bend
25 seconds
Right Split
Right Split
15 seconds
Left Split
Left Split
15 seconds
Lying Torso Twist
Lying Torso Twist
20 seconds
Bow Pose
Bow Pose
30 seconds
Cat Cow
Cat Cow
30 seconds
Puppy Pose
Puppy Pose
20 seconds
Child's Pose
Child's Pose
20 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Childs Pose Hands To Heels
15 seconds


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