one in the morning (6-11 am, 7am),

one in the afternoon (12-2 pm, 12pm),

one in the evening (3-6 pm, 5pm)

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

• ✔ day 1: Pamela Reif - 30 seconds
  • Leg Lift Circles
  • Reverse Crunch Variation
  • Criss Cross Leg Lift
  • Cross Crunch + Leg Lift
  • Russian Twists
  • Leg Lift
  • Flutter Kicks
  • Toe Taps
  • Reverse Crunch Variation
  • Roll Ins
  • Bicycle Crunch
  • Side Plank + Pull Left
  • Side Plank + Reach Through Left
  • Side Plank (L)
  • Side Plank + Pull Right
  • Side Plank + Reach Through Right
  • Side Plank (R)
  • Plank
  • Plank Back & Forth
  • Cross Spider Plank
• ✔ day 2: Chloe Ting - 5 second rest
  • In & Out Low Boat (30 seconds)
  • Full Flutter Kicks (30 seconds)
  • Plank Knee Tuck Variation (40 seconds)
  • Plank Feet Overtap (30 seconds)
  • Straight Leg Feet tap (40 seconds)
  • Butterfly Crunch (30 seconds)
  • Plank Side Crunch (L) (30 seconds)
  • Plank Side Crunch (R) (30 seconds)
  • Angled Hip Lift (40 seconds)
  • Plank Hip Dips (40 seconds)
  • Up Down Rotation (40 seconds)
  • Roll Up Circles (30 seconds)
  • Bicycle Crunch Variation (30 seconds)
  • Shoulder Tap Plank Jacks (30 seconds)
• ✔ day 3: emi wong - 30 seconds
  • Lean & Punch
  • Leg Extension
  • Leg Up & Down
  • Leg Circles
  • Mountain Climber Circle
  • Reverse Crunch & Pause
  • Hollow Hold Leg Drop
  • Lean Punch
  • Leg Extension
  • Leg Up & Down
  • Leg Circles
  • Mountain Climber Circle
  • Reverse Crunch & Pause
  • Hollow Hold Leg Drop
  • V Up Leg Drop
• ✔ day 4: Gloria Song - 40 seconds
  • Alternating Toe Taps
  • Leg Extension
  • Reverse Crunch
  • Toe Taps
  • Leg Lifts
  • Scissor Flutters
  • Heel Touches
  • 2x Scissor Flutters + Crunch
  • In & Out Top Plank
  • Plank Fold
• ✔ day 5: Lily Sabri - 50 seconds
  • Leaning Drop Out Leg
  • Pump, Lie Down, Crunch, Straighten - side swap
  • Lowering Cross Over Kicks
  • Hundreds + Single Leg Stretch - halfway Single Leg Tap
  • Situp Under Clap (L)
  • Situp Under Clap (R)
  • Lowered Halfway Situp to Full Situp
  • Lowered Flutter Kicks
  • Right Angle Legs + Hundreds
  • Single Leg Reversed Crunch - side swap
• ✔ day 6: zoeunlimited - 30 seconds
  • Cross crunch
  • Knee to chest crunch
  • Reverse crunch kick
  • Bicycle crunch
  • Knee tuck
  • Butterfly kick
  • Butterfly kick out
  • Ab hold
  • Stomach vacuum
  • Mountain climber hold
  • Flutter kick
  • Leg lift
  • Up and down crunch plank
  • Plank
  • Stomach vacuum
  • Spider kicks
• ✔ day 7: VitaminJINY - 60 seconds
  • Cabra Pose + Stomach Vacuum
  • Crossbody Knee Mountain Climbers
  • Bear Lift
  • Kneeling Wind Push + Stomach Vacuum
  • Alternating Leg Lifts
  • Toe Taps
  • Alternating Toe Tap Crunches
  • Reverse Crunches
  • Flutter Kicks
  • Oblique Canon
  • Bicycle Crunches
  • Side Crunches (L)
  • Side Crunches (R)
  • Side Plank (L) - 30 seconds
  • Side Plank (R) - 30 seconds
  • Plank Hip Dips
  • Crossbody Mountain Climbers + In & Out

Stretch Time:

• Cabra Pose
• Cabra Pose + Single Leg Hold (R)
• Cabra Pose + Single Leg Hold (L)
• Child Pose