Workout #1
- Plank - 3 sets x (options)
- Difficulty Options
- [Beginner - 30 sec.]
- [Intermediate - 45 sec.]
- [Advanced - 60 sec.]
- Side Plank - 3 sets x (options)
- Difficulty Options
- [Beginner - 10 sec./each]
- [Intermediate - 20 sec./each]
- [Advanced - 30 sec./each]
- Twist Hold - 3 sets x (options)
- Difficulty Options
- [Beginner - 15 sec.]
- [Intermediate - 30 sec.]
- [Advanced - 45 sec.]
- Supermen Holds - 3 sets x (options)
- Difficulty Options
- [Beginner - 15 sec.]
- [Intermediate - 30 sec.]
- [Advanced - 45 sec.]
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Workout #2
- Bird Dogs - 3 sets x 10 each
- Difficulty Options
- [Beginner - do from quadruped position]
- [Intermediate - do from plank position]
- [Advanced - do from pushup position]
- Leg Lifts - 3 sets x (options)
- Difficulty Options
- [Beginner - 5]
- [Intermediate - 10]
- [Advanced - 15]
- Twists - 3 sets x (options)
- Difficulty Options
- [Beginner - 10 each]
- [Intermediate - 20 each]
- [Advanced - 20 each, holding weight]
- Supermen - 3 sets x (options)
- Difficulty Options
- [Beginner - 10]
- [Intermediate - 15]
- [Advanced - 20]
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Workout #3
- Anti-Rotational Holds - 3 sets x (options)
- Difficulty Options
- [Beginner - 10 sec./each]
- [Intermediate - 20 sec./each]
- [Advanced - 30 sec./each]
- Side Plank with a Dip - 3 sets x (options)
- Difficulty Options
- [Beginner - 10 each, with leg crossed over]
- [Intermediate - 10 each]
- [Advanced - 15 each]
- Flutter Kicks - 3 sets x (options)
- Difficulty Options
- [Beginner - 15 sec.]
- [Intermediate - 30 sec.]
- [Advanced - 45 sec.]
- Swimmers - 3 sets x (options)
- Difficulty Options
- [Beginner - 20 sec.]
- [Intermediate - 30 sec.]
- [Advanced - 40 sec.]
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Workout #4
- Plank with Leg Lift - 3 sets x (options)
- Difficulty Options
- [Beginner - 10 each]
- [Intermediate - 15 each]
- [Advanced - 20 each]
- Bent Knee V-Ups - 3 sets x (options)
- Difficulty Options
- [Beginner - 5]
- [Intermediate - 10]
- [Advanced - 15]
- Scissor Kicks - 3 sets x (options)
- Difficulty Options
- [Beginner - 5 each]
- [Intermediate - 10 each]
- [Advanced - 15 each]
- Alternating Supermen - 3 sets x (options)
- Difficulty Options
- [Beginner - 5 each]
- [Intermediate - 10 each]
- [Advanced - 15 each]
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Workout #5
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