Perform three to four rounds of these combos— band optional for more intensity. No rest between exercises, and minimize rest between sets.
See video for all exercises in order.
20 Swiss ball squats (weight optional)
15 ab sit-up press combo
10 pull-in/v-up combo for abs
15 pelvic thrust hamstring curl combo (weight and band optional)
15 chest flye — keep abs engaged, and band optional
10 each leg single-leg pulls— alternative reverse lunges without the ball
10 sets ball pass— hands to feet
FINISHER: 1-2 ROUNDS
Swiss Ball Squats
Ab Sit-up Press Combo
Pelvic Thrust Hamstring Curl Combo
Ball Pass— Hands To Feet
With feet together, jump side to side.
Get in the plank position. Bring one leg forward under your chest while the other leg is extended and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.