Abs 1

• Roll ups - 10reps
• 15 sec break
• Double leg stretches (head up, 'starfish' arm movement) - 10 reps
• Double leg extensions (back flat on ground, legs at 90 degrees)- 10 reps
• 15 second break
• Single table top crunches - 30 sec
• Triples table top crunches - 20 reps
• 15 sec break
• Break
• Plank - 45 sec
• Stretch

Abs 2

• Hundreds (tabletop)- 30sec
• Hundreds (legs up) - 30 sec
• 15 sec break
• Oblique swivels - 30 sec
• Side plank on elbow - 15 sec each side
• Side plank on hand - 15 sec each side
• Break
• Plank - 45 sec
• Stretch

Lower body

• Hydrants - 10 reps each side
• Rainbows - 10 reps
• 15 sec break
• Squats - 30 reps
• Sumo pulses - 20 sec
• 30 sec break
• glute bridges (aka hip thrusts) - 30 reps