Front Raise Rotations (Dumbbell)
Tempo: 2-2
Set: 2-3
Reps: 45 secs
Kneel to Stand
Tempo: 4-2-4-2
Set: 2-3
Reps: 12 each
Single Leg Shoulder Press
Tempo: 2-2-2-2
Set: 2-3
Reps: 12 (Each Leg)
Side Hip Abduction
Tempo: 2-2-2-2
Set: 2-3
Reps: 15
Side Plank lift
Tempo: 2-2-2-2
Sets: 2-3
Reps: 15
V-Up Rotation
Tempo: 2-2-2-2
Sets: 2-3
Reps: 15
Big Step to Trunk Raise
Tempo: 2-4-2-4
Sets: 2-3
Reps: 12
Dead Bug
Tempo: N/A
Sets: 2-3
Reps: 45 secs
Plank Rotation
Tempo: N/A
Set: 2-3
Reps: 45 secs
Crawling 90
Tempo: Slow
Set: 2-3
Reps: 6 (each side)
SL Tuck
Tempo: 2-4-2-4
Sets: 2-3
Reps: 12 each
Kick Up (Reverse Sit-Up)
Tempo: 2-2-2-2
Sets: 2-3
Reps: 12
Kneeling Leg Lift
Tempo: 2-2-2-2
Sets: 2-3
Reps: 15
Tri Plank Hold
Tempo: N/A
Sets: 2-3
Reps: 30 secs
Mule Kick
Tempo: 4-2-4-2
Set: 2-3
Reps: 15
Curling Press (RB)
Tempo: 4-2-4-2
Set: 2-3
Reps: 15
Figure 8
Tempo: Slow Controlled
Sets: 2-3
Reps: 15
Windshield Wiper Pulse
Tempo: Fast as can be controlled
Sets: 2-3
Reps: 15
Quick Bounce
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 60 secs
Push Up Crawl
Tempo: 2-2-2-2
Sets: 2-3
Reps: 4 forward & back
Split Pulse
Tempo: As quick as can be controlled
Set: 2-3
Reps: 45 secs (Each side)
Bent Over Row & Hold
Tempo: 2-2-10
Set: 2-3
Reps: 15
Superman
Tempo: 2-2-2-2
Sets: 2-3
Reps: 45 secs
Plank Pointer
Tempo: 2-2-2-2
Sets: 2-3
Reps: 12 (each side)
Lateral Lunge Walk
Tempo: 2-2-2-2
Sets: 2-3
Reps: 15 (each side)
Inch Worm
Tempo: Slow & controlled
Sets: 2-3
Reps: 12
SL Hip Ab/Adduction
Tempo: 4-2-4-2
Set: 2-3
Reps: 12 (Each side)
Standing Bounce Fly
Tempo: Slow & Controlled
Set: 2-3
Reps: 12
Side Rotation Crunch
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (each side)
Elbow to Knee Rotation
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (Each Side)
Pistol Squat
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 each
Leaning Shoulder Press
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Y- Raise
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Hip Thrust
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Rocking Sit-up
Tempo: Slow & Control
Sets: 2-3
Reps: 45 secs
Toe Tap Pulse
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 45 secs
Standing Chest Press
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Single Leg Bridge
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Prone Shoulder Press
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Prisoner Squat
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Reverse Twist
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (each side)
Paddle Boat
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (each side)
Plank (Lateral Tap)
Tempo: as fast as can be controlled
Sets: 2-3
Reps: 45 sec
Bicep Curl
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Single Leg Hop
Tempo: 4-2-1
Set: 2-3
Reps: 12 (Each)
Bicep Curl (air Preacher)
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Side Plank Lift
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (Each)
T- Rotation
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Plank Jacks
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 45 sec
Rocking Push Up
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Half Crawl
Tempo: 4-2-4-2
Set: 2-3
Reps: 12 (Each)
Prone Fly
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Pike
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Crunch Pulse
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 45 sec
Thoracic Lift
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
French Press
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Crunch Climb
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Plank Rotation
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 12
Back Lunge
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Cross Body Tricep Press (Prone)
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Lateral Bear Crawl (Half)
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (each side)
Plank Knee Crunch in
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12 (each Side)
Crunches Elbow to Knee Tap
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Table Top Bridge
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Squat Hinge Lift
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Leg Lift
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Low Lunge
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Tricep Push Up
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12
Horizontal Leap
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Diver Push Up
Tempo: 4-2-4-2
Set: 2-3
Reps: 12
Flutter Kick
Tempo: As fast as can be controlled
Sets: 2-3
Reps: 30 secs
Side Crunch
Tempo: 4-2-4-2
Sets: 2-3
Reps: 12