Total: 30 min

Always do some cardio first: high knees, jumping jacks, jump rope

Repeat these sets four times with 30 seconds of exercise (as many as you can) and 10 seconds of break.

Set 1:

• body saw (with gliders)
  • while planking with elbows and toes on gliders, slowly move your entire body back as far as it can, like a table saw
  • alternative, elbow plank and side step
  • alternative, maintain elbow plank
• russian twists

Set 2:

• elbows to hands plank
• hold feet six inches off ground while lying flat
  • alternative, bring feet towards ceiling, lower towards ground, stay as long as you can above ground, bring knees in when tired, and repeat

Set 3:

• pikes (with gliders)
  • in plank position with toes on gliders, slide your feet towards your hands without bending knees
  • alternative, bend knees and bring them towards hands and then back out to plank
  • alternative, basically do mountain climbers
• hamstring curls (with gliders)

Total: 30 min

Always do some cardio first: alternate high knees and butt kicks, jumping jacks

Repeat this set below twice. In between sets, do 30 second side planks on each side twice.

•  pikes (with gliders) – 20 count
  • in plank position with toes on gliders, slide your feet towards your hands without bending knees
  • alternative, bend knees and bring them towards hands and then back out to plank
  • alternative, basically do mountain climbers
• russian twists – 30 count (each side counts as one)
• plank with weight – 20 count (each side counts as one)
  • place weight on left side near chest area
  • stay in plank position
  • have right hand grab weight to place on right side and then back to full plank
  • have left hand grab weight to place on left side andn then back to full plank
• flutter kicks – 60 count
• hamstring curls (with gliders) – 20 count