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

Workout starts at 1:30

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

Warm Up: Low Knee March

3 rounds with 3 exercises. 60s on/10s off.
Roll Outs
Cross Body Draw
Streamline Twist

Cool Down: Hip Rolls

Double Stack with 8 Reps
Short Kneeling Warm Up

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