For quality:
• Shoulder (split) rolls
• Shoulder stand lifts
• Leg lift + roll to back + seated hold (legs together)
• Leg lift + roll to back + seated hold (legs in V)

20 min Tabata
4 sets with 8 rounds of 20 sec work + 10 sec rest, rest 1 minute between sets

Set 1: Plank (4 min)
• Minute 1 (rounds 1 + 2): Knees to elbows
• Minute 2 (rounds 3 + 4): Side leg raises
• Minute 3 (rounds 5 + 6): Alternating hand and leg moving to side
• Minute 4 (rounds 7 + 8): Plank hold
1 min rest

Set 2: On the stomach (back muscles) (4 min)
• Minute 1 (rounds 1 + 2): Shoulder blade squeezes
• Minute 2 (rounds 3 + 4): Leg kicks
• Minute 3 (rounds 5 + 6): Swim + pulse
• Minute 4 (rounds 7 + 8): Reverse hollow hold
1 min rest

Set 3: Side plank for one side (4 min)
• Minute 1 (rounds 1 + 2): Push ups
• Minute 2 (rounds 3 + 4): Pulses
• Minute 3 (rounds 5 + 6): Reach through
• Minute 4 (rounds 7 + 8): Side plank hold
1 min rest

Set 4: Side plank for the other side (4 min)
• Minute 1 (rounds 1 + 2): Push ups
• Minute 2 (rounds 3 + 4): Pulses
• Minute 3 (rounds 5 + 6): Reach through
• Minute 4 (rounds 7 + 8): Side plank hold