Mountain Climber (around): abs, serratus, obliques, shoulders, triceps, forearms, lats, quads, shin muscles

Side V-ups: abs, obliques, serratus, hip flexors, shin muscles, neck, rear delts, triceps, forearms

Scorpion Kicks: abs, obliques, serratus, hip flexors, gluten, quads, hamstrings, shoulders, triceps

Windshield Wipers: abs, hip flexors, obliques, rear delts, mid to lower traps

Warm Up

Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDER

Cool Down

Warm Up

Jack Knives SPEED SETS
7.5 Minute Rollout LADDER
Mountain Climber with Side V-Up SUPERSETS
Hanging Ab Curl INTERVAL SETS

Cool Down

1 Complex with 3 Exercises
Equipment: ab roller or towel on smooth floor

Roll Outs
Cross Body Draw
Streamline Twist

Timed Sets with a Ladder

Up and Overs
Double Hip Ups
Streamline Scissor Kicks
Planking Scissor Kicks
Straddle Curl Ups
Mountain Climber Variation

Isolated Floor Exercises (IFE's)
Double Stack with 8 Reps

Workout starts at 02:00
Dead Bugs
Up & Overs
Glute Hip Ups
Windshield Wipers

Isolated Floor Exercises (IFE's)
Double Stack with 8 Reps

Workout starts at 02:00
Side Crunch
Leg Lift
Hip Drop
Moon Walk