Warm Up - 3 minutes:
Hip rotation (30 seconds)
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Leg circles (30 seconds)
Downward Dog (30 seconds)
Inchworm (30 seconds)
1 minute rest

Set 1 (x2):
Bird Dog Extensions (45 seconds)

15 seconds rest
Plank (45 seconds)
15 seconds rest
Woodchops (45 seconds)
15 seconds rest
Modified Push-ups (45 seconds)
15 seconds rest
Rocking Plank (45 seconds)
15 seconds rest
Leg Raises (45 seconds)
15 seconds rest
Shoulder Taps (45 seconds)
15 seconds rest
Toe Touches (45 seconds)
15 seconds rest
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Push-Ups (45 seconds)
15 seconds rest
Double Crunch (45 seconds)
15 seconds rest
Leg Crunches (45 seconds)
15 seconds rest
Scissor Legs (45 seconds)
15 seconds rest
Cycling Abs (45 seconds)
15 seconds rest
Slow Mountain Climbers (45 seconds)
15 seconds rest
Reverse Crunch (45 seconds)
15 seconds rest
In and Out (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Ab Stretch (30 seconds)
Quad Stretch (30 seconds)
Cat/Cow Pose (30 seconds)
Child’s Pose (30 seconds)
Lying Back Twist (30 seconds)
Side Bend Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.