Lay on your back with your legs straight up and perform 20-25 crunches towards your toes while holing weight over-head. Complete 3-4 sets.

Perform 20-25 reps of a Russian twist with a slight pause in-between rotations.

While sitting in a V type position, perform 3 sets of 25 crunches.

Perform 25 reps of scissor kicks or AMRAP in 30-60sec.

Perform 25 reps of flutter kicks for 4 sets, or AMRAP in 30-60sec. Be sure to keep your lumbar spine flat by pushing your naval towards the floor.

In a push-up position, bring one foot in towards your chest and then alternate by hoping back on that same foot and bringing the opposite foot inwards.

Start in a side plank position. Rotate towards the mat, reaching your opposite hand underneath your body and return back to starting position.

Squeeze ball as you lift your knees. Your abs will work like they never have!

Focus is to stabilize hips and keep them from moving as much as possible. Do a rotation then follow it with a press

Focus is to not arch your low back when pressing. Dont let you toes go over your toes when you lunge down.

Perform a full pike while your feet or in the TRX. Be sure to keep a neutral spine. Do 15-20 reps for 3 sets.

With one leg in the TRX, perform a KettleBell swing with one arm. Be sure to keep a neutral spine. Do 12 reps with each leg, 3 sets.

With arms extended out in front of you, your body should be at a 45 degree angle. Explode upwards keeping your arms as straight as possible, into an upright position. Slowly lower yourself back to the starting position and repeat for 3 sets of 8.

Perform a single leg plank in a TRX with knee extension.

Perform a MedBall slam with a partner.

While in plank position, complete a circular motion with each arm, separately. Do 12-15 reps with each arm.

In plank position with hands together, slowly slide your hands outwards lowering yourself into a push-up and explode back up by sliding your hands back together. Do 4 sets of 8-12 reps.

Perform hip circles in both directions while in a plank position. Do 15 reps in wach direction to complete 1 set. Do 3 - 4 sets.

In a plank position with your arms extended, slowly slide hands overhead and slide them back to starting position quickly. Keep your hips up and core tight. Do 15 reps for 3 sets.

Laying on a swiss ball, keep your hips up and perform a chest press. Do 4 sets of 12 reps.

Keeping a neutral spine, perform a push-up with your feet on a swiss ball. Do 12-15 reps for 4 sets.

Perform knee tucks while your feet are on a swiss ball.

Perform a full pike while your feet are on a swiss ball. Do 12-15 reps for 3-4 sets.

Perform a push-up using a swiss ball. Do 12 reps for 4 sets.

Perform a body saw while your arms are placed on a swiss ball.