- With a band around your legs at the ankle tap one leg out in three different directions with multiple reps at each position
- Side
- Back diagonally
- Back

3 point toe taps

- Lay on your back
- With full range of motion kick alternating legs up to vertical and back down

Alternating leg drops

- Lay on your back with your legs together and elevated
- Move your legs from center down and back in a large circular motion

Around the world

- Lay on your back with a band around your feet
- Alternate dead bugs back and forth with the band adding tension

Banded deadbugs

- Lay on the ground with the soles of your feet together elevated on a low box
- With a weight in your lap raise your hips off the ground and back down

Butterfly reach

- Lay on your back with your arms and legs extended and elevated. 
- Crunch up onto the small of your back as you reach for your feet that are lifting in the butterfly position
- Extend back to normal

Butterfly sit crunch

- Lay on your back with one leg extended and the other overhead
- Hold a dumbbell between your hand and other knee in the elevated position as you crunch the extended arm and leg

Deadbugs

- Lay on your back with your legs elevated. 
-Raise your legs and perform circles with your feet away from each other at the same time.

Double around the world

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Hip dips

- Lay flat on your back tucking your knees towards your chest and extending them to an extended and elevated position.

Knee tucks

- Get into a high plank position
- In one motion pop your legs out and then back in 
- Transition into cross body mountain climber

Jack to runner

- Get into a side elbow plank with he upper arm extended overhead with a dumbbell in hand 
- Crunch your knee from your upper leg and your elbow from your upper arm towards each other

Side crunch

- Perform a side plank crunch 
- Make the movement more advanced by adding a band around your feet.

Side plank banded crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Runners

- Lay on your back with your legs elevated
- Cross your legs over the top of each other side to side

Scissors

- Lay on the ground with your legs elevated slightly
- Raise your legs up into a reverse crunch
- Lower your legs back towards the grounds toping short
- Spread your feet in a jack motion

Reverse crunch to jack

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side plank hip dip

- Get into a side elbow plank with your upper arm extended out with a light dumbbell in hand
- Perform a hip dip 
- Lower the dumbbell down taking it under your body and reach back

Side plank reach_dip

- Get into a side elbow plank
- Move your upper leg back and forth tapping your toe in front and behind you

Side plank toe taps

- Hold a dumbbell in each hand 
- Sit top and punch across with both hands alternating
- Lower back to ground

Sit up cross punch

- Lay on your back with your legs elevated and vertical
- Holding a weight in you hands reach for your toes activating your core

Toe reach weighted

- Lay on your back with your legs elevated vertical
- Band at the knees alternating toe taps from close and wide

Toe tap ms

- Lay on your back with your legs vertical
- Bend at the knees doing toe taps while wearing ankle weights

Toe tap ms weigthed

- Lay on your back 
- Gift one leg and the opposite arm tapping your toe

Toe taps

- Lay on your back with a dumbbell in each hand held to extension
- Sit all the way up rotating the dumbbell overhead as you sit up

Weighted crunch up

- Get into a high plank position with your hand on one dumbbell 
- Pike your butt up as you take the dumbbell across towards the opposite foot.

Weighted pike

- From a half kneeling position hold a weight in your hands at your side 
- Raise the weight up and across to full extension on the opposite side of your body

Wood chopper

Keep your core tight  and lower back pressed against the mat and go in a circle lifting your upper back off the mat using your core.

Butterfly around the world

Begin on all fours with your hands directly below your shoulders and your knees beneath your hips. Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat. Bring your right hand back to tap your left knee, keeping your left toes on the ground

Bear knee taps

Engage your core while pressing your forearms and hands into the mat, keeping your low back stable. With control, dip your hips to one side, then use your obliques to bring you back to the starting position.

Hip dip to plank taps

Keep your core tight and slowly lower your legs, keep your core tight and lift them back up then lift them up to the ceiling lifting your lower back off the mat.

Leg down with leg lifts

Keep your hips up and drive your knees up to your chest. Don’t let your hips dip down. Keep your core tight

Reverse plank with knee tuck

Get into a plank position drive your knee to your chest while keeping your core tight and your back straight kick your leg back and drive it back to your chest.

Plank with single leg tuck

Get into a side plank, keep your hips up drive your lower leg into your elbow. Make sure you drive your elbow and your knee to meet in the middle.

Side plank crunch

Keep your back pressed against the mat, tighten your abs and lift yourself up while driving your knees to your chest.

Abs