# Exercise Position / Notes Duration
1 Legs Down Hold Supine, hands under glutes, feet 6 in off ground 45 sec
— Rest — 15 sec
2 Leg Flutters Supine, hands under glutes, legs straight 45 sec
— Rest — 15 sec
3 Leg Raises Supine, lift legs to 90°, lower without touching floor 45 sec
— Rest — 15 sec
4 Hip Raises Supine, curl knees to chest, lift hips 45 sec
— Rest — 15 sec
5 Crunches Supine, knees bent, hands behind head 45 sec
— Rest — 15 sec
6 Russian Twists Seated, lean back, feet off floor, twist side to side 45 sec
— Rest — 15 sec
Supine, arms & legs extended, bring opposite hand to
7 Star Crunches 45 sec
foot
— Rest — 15 sec
8 Bicycle Twist Supine, hands behind head, alternate elbow to knee 45 sec
— Rest — 15 sec
Mountain Climbers
9 Plank position, drive knees to opposite elbows 45 sec
(Twisting)
— Rest — 15 sec
10 Side Plank Reach Throughs Side plank L/R, reach arm under body, then up 45 sec
— Rest — 15 sec
11 Seated Leg Flutters Seated, hands beside hips, alternate lifting legs 45 sec
— Rest — 15 sec
12 Seated In & Outs Seated, hands beside hips, knees in, then extend 45 sec
— Rest — 15 sec
13 Side Boat Hold Pumps Seated, leaning on one glute, pulse 45 sec
— Rest — 15 sec
14 Reach Ups Seated, knees bent, feet flat, reach hands to feet 45 sec
— Rest — 15 sec
Seated, knees bent, crunch and reach hands through
15 Crunch Reach Throughs 45 sec
legs
— Rest — 15 sec
16 Plank Knee to Elbow Plank, bring knee to same-side elbow 45 sec
— Rest — 15 sec
17 High Side Plank Dips Side plank L/R, dip hips toward ground 45 sec
— Rest — 15 sec
18 Plank Open and Close Plank, jump feet apart and together 45 sec
— Rest — 15 sec
19 High Plank To Low Plank Plank on forearms, push up onto hands then lower 45 sec
— Rest — 15 sec
# Exercise Position / Notes Duration
20 Final Plank Hold Plank, hold and engage core 45 sec
— Rest / Cooldown Stretch or relax 15 sec