THE WORKOUT
Plank.
Tailbone Tucks.
Knee to nose.
Knee across body.
Half roll back.
Half roll back twist.
Legs float up, twist.
Ab Series with a twist.
Swan stretch.
Forearm plank hip dips.
Forearm plank to high plank.
Teaser prep.
The teaser.
Stretch.

THE WORKOUT
Cat/Cow
Bear Holds
Bear Climbers
Hollow Plank
Side plank Crunches + Twist
Hollow Plank
Side Plank Crunches + Twist
Hollow Plank
Mountain Climbers

Feel free to modify by keep legs at table top or a higher angle towards the ceiling when you need! If the head and neck need a break, come down and come back into the work when you are ready.

THE WORKOUT
Footwork
The Hundred
Slip of the hands
Knee stretches
Shoulder taps
Swan stretch
Ab series
...

THE WORKOUT
Cat/cow bird/dog
Half roll back reach out/overhead/circles
Dead bug
Roll up + overhead press
Side plank overhead to center / hip dips / twist
Weight between feet - frog/lower lift combo
Single leg scissors with pulses and cross
Plank slide weights

THE WORKOUT
Walk outs
Knee to tricep + push up
Lower/lift
Criss cross hip lifts
X3
Hop overs
Booty kicks
Side plank outer leg lifts + bottom leg pull in
Other side
Mountain climbers to finish

THE WORKOUT
Roll downs
Plank shoulder taps
Leg Reach out
Footwork
The hundred
Ab series + crunches in V

THE WORKOUT
The hundred prep
The hundred
1/2 roll back + twist + slip of the hands
Super man
Ab series with table top crunches
Single leg circles + Tree
Swan
Scissor sprint abs
Hip lifts
V leg crunches
Beats
Criss cross to finish

THE WORKOUT
Pull Throughs
High plank single knee taps
Double leg stretch
Table top presses
Single leg press
Scissors one leg hover
Lower/lift
Bear Hovers
Side plank
Supine single leg/open close v’s

THE WORKOUT
Dancer abs
forearm plank shifts / out in
The hundred
The roll up into half roll back
Left oblique side work into russian twist on same side
other side
Ab series with teasers in between
Swan stretch
1” plank
Mermaid stretch

THE WORKOUT
Curled up table top taps/ double
Footwork
The hundred
1/2 roll backs
Slip of the hands
Twist with pulse
Plank/ knee to nose / cross / square
Ab series
Single leg stretch press against leg
Double leg stretch with swim hold
Scissors
Lower lift both directions
Criss cross slow + pulses
...

Easily Stackable with any of the Ab Blast Series!

THE WORKOUT
Single leg marches.
Double leg marches.
The hundred prep.
The hundred.
Forearm plank.
Single knee taps.
Double knee taps.
Hip Dips.
Plank hold.

Feel free to stack this workout with another Ab Blast routine.

THE WORKOUT
*Find your neutral spine*
Table top holds, knee hovers.
Bear crawl walks.
Pike to plank add toe taps.
Shoulder taps to finish!

THE WORKOUT
Teaser
Roll up
X3
Forearm plank hip dips
Side teasers
Inverted swimming

THE WORKOUT
Dancer abs
Forearm plank reaches
Hover knee pull in
Half roll back with twist into side plank
Other side
Ab series with teasers
Swimming

THE WORKOUT
Cat/Cow
DD/to plank
Knee to nose/falling star
Sun Sal A
1. Shoulder taps
2. Reach forward
3. Bear walks ins
Chair Pose
Boat Pose
Single leg pull in
Low Boat
Chair Pose
Press Ups
Dolphin + Leg Lifts
Supine Twist
Side Bend stretch

THE WORKOUT
The hundred
1/2 roll back twist

Criss Cross
Plank hip dips

Forearm reaches
Mountain climbers

Push ups
Swimming

THE WORKOUT
Inner thigh crunches
Table top
Forearm plank with ball in between thighs - tailbone tucks, knee taps
Crunches
1/2 roll back + twist
Swan
Ab series
Stretch

THE WORKOUT
Standing side crunches
Chair pose twist
Triangle pose arms overhead
Plank knee to nose, cross, box
Ab series
Forearm sks- lift/lower, circles
Suitcases
Toe taps

20 minutes of pure core work incorporating Pilates and Strength training type movements. Enjoy!

THE WORKOUT
Standing side bends
Standing cross body
Plank tucks/leg lifts/knee pull ins
The Hundred prep
The Hundred
Full Roll ups
Single leg circles with crunches
Forearm plank with single knee kicks
Dolphin push ups
Ab series on forearms
tick tock on forearms
Swimming
1” push ups

THE WORKOUT
Single leg into criss cross
Scissors into twists
All fours hold
Forearm plank/arm reaches/dolphin push ups
Single leg hip lifts
Abs series
Forearm leg series
Teaser prep into teasers
Swimming
Plank shoulder taps

THE WORKOUT
Half roll back + press + in n out + twist
The hundred
Forearm plank knee taps/double/out in
Ab series
Swan
Teaser

When you need that quick pick me up, or a little motivation and inspiration to get you through your day, this is that workout!

THE WORKOUT
Squats
Squats with twist
Standing oblique leg lifts
Knee across chest
2x's through!

THE WORKOUT
Single leg stretch
Criss cross
Double leg stretch
Scissors
Lower lift
Lower lift with twist