Warm-Up (3 minutes):
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Toe Touches (30 seconds)
Side Reach Stretch (30 seconds)
Jumping Jacks (30 seconds)
Butt Kicks (30 seconds)
1 minute rest

*Set 1 (x2): *
Hip lifts (45 seconds)
15 seconds rest
Criss Cross Bicycle (45 seconds)
15 seconds rest
Windshield Wipers (45 seconds)
15 seconds rest
Plank (45 seconds)
15 seconds rest
Leg Drops (45 seconds)
15 seconds rest
Knee Tuck Lift - Left leg (45 seconds)
15 seconds rest
Knee Tuck Lift - Right leg (45 seconds)
15 seconds rest
Leg Scissors (45 seconds)
15 seconds rest

Set 2 (x2):
Flutter Kicks (45 seconds)
15 seconds rest
Side Plank - Left (45 seconds)
15 seconds rest
Side Plank - Right (45 seconds)
15 seconds rest
Lying Down Heel Touch (45 seconds)
15 seconds rest
Knee over leg raise - Left (45 seconds)
15 seconds rest
Knee over leg raise - Right (45 seconds)
15 seconds rest
Spiderman Plank (45 seconds)
15 seconds rest
Donkey Kick (alternate legs) (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Child Pose (30 seconds)
Downward dog (30 seconds)
Butterfly Sit (30 seconds)
Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Quad Stretch (30 seconds)

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