3-5 sets: 30 sec Push up w/rotation 30 sec Plank pull through 15 seconds rest 30 sec ½ TGU R 30 sec ½ TGU L 45 seconds rest btwn sets

3-5 sets Low Plank – Oblique Tuck x 20 Heel Taps x 40 taps GHD Sit ups x 15 (slow lowering) Rest as needed between efforts

3 sets 30 Band crunch – every 10th rep hold for 10 seconds Rest 2 minutes between sets Week one: 3 x 15 (5.5.5) Week two: 3 x 18 (6.6.6)...

50 sit ups 25 calorie ski 40 sit ups 20 calorie ski 30 sit ups 15 calorie ski 20 sit ups 10 calorie ski 10 sit ups 5 calorie ski

3-5 continuous sets 15 Sit ups w/arm activation 15 GHD hip extensions 10 Side bend each

5 sets Band Good mornings x 15 Band Crunches x 15