Perform 4 Rounds. No rest between exercises. Minimize rest between sets.



30 SECONDS EACH— with our without ball shown in pictures
(NOTE: if you do not have a ball, you can use a small rolled up towel)

Crunch inside pass: knees bent
Crunch inside pass: legs straight
Side-to-side touches
Butterfly sit-ups
Basic crunch

REST 30 seconds


1-minute plank
50 mountain climbers
50 horse stance punches
50 high knees


Crunch Inside Pass: Knees Bent

Crunch Inside Pass: Legs Straight

Side-To-Side Touches

Bring feet off of the ground for a more advanced move.

Butterfly Sit-Ups

All the way back, all the way forward and touch the floor.

Basic Crunch

Ball at lower part of your back; look up and keep elbow wide

Horse Stance Punches

Get in a horse stance, keep abs in tight, and punch hard! Get angry and make sure to breathe with every punch.

Mountain Climbers

Begin in plank position. Initiate movement by lifting tailbone up slightly and bring right knee as close to chest as possible. Return to start position and repeat with left leg. Move at a controlled pace.