FORMAT:
2-4 rounds, depending on how much time you have for prescribed reps.
2 rounds=15 minute workout
3 rounds = 21 minute workout
4 rounds= 28 minute workout

10 each leg Step Ups

• Grab 2 dumbbells or weighted objects in  your house and stand in front of the stairs, a stool or bench.
• Step up on your right foot, pressing through the heel as you lift your left foot out behind you.
• Step down with control and repeat.

10 Ball Sit Ups (or Floor Reach Throughs)

• With the Swiss Ball: position your body over the ball, feet planted firmly, hands behind your ears for stability. No pulling on your head or neck.
• Lift and lower your torso, initiating the movement from your upper abdominals. Keep your spine neutral and your head from curling forward or back.
• Without the Swiss Ball: lay on your back with your knees bent, pressing your lower back down into the floor or mat.
• Place your fingertips lightly behind your ears and raise your torso up, peeling it off the floor, trying to lift your shoulderblades up. You can reach through your knees, then return your hands back as you come down.

10 Push Ups

• Come into plank, either on your toes or knees. Back is straight, no arch or sag, core is engaged and legs are straight and strong behind you.
• Stack your hands below your shoulders and lower down with control. Press back up. Try varying hand position widths each round for an extra challenge.

10 each side Floor Wipers

• Lay on your back, holding your weights or some weighted objects directly above your chest. Engage your shoulderblades together slightly, and feel the back of your shoulders make contact with the floor.
• Press your lower back down into the mat or floor, and extend your legs straight. Lift them up and to the right, keeping your hips down. Extend them out again, and lift them up and to the left. This is one.
• Alternatively you can build a ton of strength in your lower abdominals in preparation for the straight leg lift by bending your knees and raising them up and down to either side.

10 Bent Over Rows

• Come to standing, holding your weights or weighted objects.
• Engage your core (draw your belly in and up toward your spine slightly or imagine the tension you'd add to your abdomen to brace for a punch in the gut) and hinge forward at the hips to a 45 degree angle, allowing the weights to hang in front of your body.
• Add a slight engagement between the shoulder blades so your shoulders aren't rotating forward while you're holding the weights.
• Draw your elbows smoothly up and back toward the ceiling, focusing on lifting together and lifting to the same height. Be sure not to use too heavy of a weight as you're learning these. I've used mini seltzer water jars or cans of pumpkin puree at home lots of times!

10 each side Liberty Lunges

• Stand in the center of your mat or space, holding your weights or weighted objects at your sides.
• Step to the right, bending the right knee in line with the right toe. Shoot your butt back behind you as you lunge, not dipping too far forward at the chest.
• Allow your weights to come to either side of your right foot. The left let is mostly straight. Don't step out too wide and hyperextend the knee or strain the groin.
• Press away with the right foot to come back to center, and step out to the left, repeating your liberty lunge on alternating sides.

10 Sumo Squats

• Stand tall, optionally holding your weights at your shoulders. A barbell works great too, or you can do this move without any weight at all.
• Feet are stepped out wider than hip distance, toes turned out slightly.
• Engage your core, and shoot your butt out behind you, squatting down while maintaining an upright torso. Your back does not round.
• Pause briefly at the bottom and engage your glutes. Press down and away with your heels, pressing back up to stand strong, squeezing the glutes on the way up.

FORMAT: Each move for prescribed Reps. 2 rounds is AWESOME, 3 rounds is ROCKSTAR, 4 rounds is INSANE

Round 1 starts at 6:20 if you want to jump back and do more rounds after you do the first 2 with me.

Move 1: 10 Jump In, Jump Out, Tuck Jump, Cross-Cross

• Load your weight in your heels and drive your booty back behind you, jumping up and landing lightly in a squat. Jump again, this time landing in a wide sumo squat, knees tracking over your toes.
• Keep your chest up. Jump again, driving your knees up to your chest.
• When you land, drive your right knee up and across to meet your left elbow and repeat with the left knee and right elbow.
• To modify, take out the jumping and instead do a body squat, keeping your weight in your heels, chest lifting. Hold a chair or the wall for support and only go down as deep as you can while maintaining good form.
• Step out to a wide squat and squat again in a sumo squat. Stand and drive one knee up then the other, then drive your knees across to opposite elbows.

Move 2: 3 Total Around the Body Lunges (optional weights/resistance)

• If you're using weights or weighted objects at home, hold them on your shoulders or at your sides, keeping your shoulders back and chest open. If you aren't using any weight that's great too, keep your hands on your hips or wherever they are comfortable for you and help you balance.
• You'll perform a forward, side and reverse lunge with your right leg, then pick up with your left in the reverse lunge, completing a circle around your body.
• Be sure to keep your torso upright as you lunge. Don't round your back. Keep your knees in line with your toes, and work at a steady, controlled pace with excellent form.

Move 3: 10 Warrior Burpees

• Plant your hands beneath your shoulders and jump back to tall plank, holding your belly button in and up to keep your core engaged.
• Drive your right knee under you and up toward your left chest, then your left to right in 2 cross body mountain climbers.
• Jump your feet back to your hands, loading the weight in your heels and pop up, smoothly kicking one leg out straight, then the other. It's also great to do high knees if the high kicks don't work for you.

Move 4: 3 Rounds of 5 Triceps Dips, 5 In & Outs

• Come to a tabletop position, with your chest open and your hands beneath your shoulders hips lifting and knees bent at 90 degrees.
• You can have your hands flat, on soft fists or holding dumbbells to align your wrists if that helps. Point your elbows straight back and perform shallow dips.
• After you complete 5, come to a seated position with your hands behind you (or up off the mat for advanced) and lift your legs. Begin to drive them in and out, as you lower and lift your torso at the same time.

Move 5: 40-50 Heismans

• Stand and drive your right knee up high to the side as you bring your right elbow to meet it, performing a side crunch. Quickly perform the same movement on your left side, running your legs as you go.
• Try to keep the knees driving up high, and a fast pace. You can slow it down and do side crunches anytime you need a break.

Move 6: 10 Walking Planks

• Come to tall plank on your knees or toes.  Engage your core and keep your shoulders aligned over your wrists and gently pulled back (not rounding forward).
• Lower yourself down to your elbows, keeping the elbows in the same good alignment with your shoulders as your hands were, and maintaining the engaged core. Walk back up to your hands. Continue.

Zone 1: ABS (begins at 00:40)

• Leg Lifts (20)
• Cross Over Leg Reach (10 each side)
• Leg Circles (10 each direction)

Zone 2: LEGS & BOOTY (begins at 05:05)

• Jump Switches (20)
• Plie Pulse (20)
• Sumo Jump Squats (15)
• Reverse Curtsy Lift (15-20 each leg)

Zone 3: UPPER BODY (begins at 10:43)

• Push Ups (10)
• Triceps Extensions or Dips (10)
• Bentover Rows Combo (15 total, combine wide and narrow)
• Reverse Flyes (10)

Moves 1 and 2 you'll do UP the ladder, Moves 3 and 4 you'll do DOWN the ladder

1- Burpees

• Stand with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) - jump your feet back to your hands and load your weight in your heels.
• Jump up, landing softly with bent knees and repeat
• MOD: take out the jumping by stepping back, take out the push-up, or do a body squat instead of a jump at the top

2- Leg Lifts:

• lie down on your back and press your lower back into the mat to engage your core.
• straighten your legs out long and lift them to 90 degrees
• with control, lower your legs back down together without letting your lower back arch
• MOD: do this move with bent knees to take some of the pressure off of your back

3- Squat Thrust Crossovers:

• stand with your feet hip distance apart.
• bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position
• perform 1 cross body mountain climber per side by running one knee to meet the opposite elbow and repeat on the other side
• jump your feet back to your hands and load your weight in your heels - jump up, landing softly with bent knees and repeat.
• MOD: step your feet back into tall plank or take out the jump at the top and just do a body squat

4- Sit-Up Cross Punch:

• lie down on your back with your lower back pressed into the mat and bend your knees. you can hook your feet under a couch or leave them on the mat without anything.
• hold your hands in soft fists at your shoulders and engage your lower abdominals to sit up
• at the top, do 2 cross punches, really driving across to engage your obliques.

Format: do 1-3 rounds for prescribed reps

1. Full Body Extensions (20)

• Stand with feet hip distance apart. Engage your core and keep your chest up.
• Sit back to squat like you were going to sit on a chair, keeping the weight in your heels, hands come down to touch your feet. Only go down as deeply as you can go while maintaining good form.
• As you come back to stand, squeeze your glutes and raise your arms high overhead.

2. Straight Leg Extensions (25 each leg)

• Come down to tabletop. Drop down to your left elbow and straighten your right leg, extending it out to a 45 degree angle to your hips.
• Maintain a steady and stable torso as you lift and lower your leg, feeling your glute muscles engage.

3. Leg Circles (15 clockwise, 15 counterclockwise each leg)

• Perform on the right leg after you finish your right leg extensions before switching to do both moves on your left leg.
• Keep the leg extended and perform circles clockwise, then counterclockwise for prescribed reps.

4. Ceiling Stomps (15 each leg)

• Come into tabletop and engage your core. Your hands are stacked below your shoulders and knees are below hips.
• Keeping your knee bent, press your right heel up toward the ceiling, firing up your right glute. Complete all prescribed reps on the right leg, then switch to left.
• To add additional challenge, hold a dumbbell behind your knee.

5. Elevated Alternating Bridge (10)

• Each rep is all 3 movements together. Begin by positioning your body close to the wall or chair. You'll want your knees bent at 90 degrees, as shown. If you're using a wall, press your feet into the wall and squeeze your glutes to lift yourself up into a bridge. If using a chair, drive the heels down.
• Lower down with control, and extend your right leg up. Perform the bridge lift with only your left leg making contact with the wall or chair. Lower down and switch legs. Repeat on the other side.

6. Single Leg Squat and Forward Fold (10 each leg)

• Stomp your right foot to engage it with the floor and feel how it contacts on all parts to help you find balance.
• Lift your left leg in front of you, engage your core and hold onto the wall as you sit down into a single leg squat. Depth is not as important as maintaining and upright torso, keeping the core engaged and pressing through the heel to return to standing.
• Without lowering your foot (if possible) sweep it behind you as you hinge forward at the hips, coming into a single leg forward fold. Keep a soft bend in the standing knee.
• Complete all reps on your right leg before switching to the left.

7. Alternating Tabletop Lifts (10 each leg)

• Sit down and place your hands by your hips. Dig your heels into the floor and lift up into reverse tabletop. Find your position, then we'll start alternating our legs.
• Alternate lifting first the right leg by digging the left heel down. This fires up the hamstrings. Lower down and switch legs.

Format: 3 rounds, for prescribed time. Take rest as needed.

Squat thrusts (0:30)

• Bend your knees and plant your hands on the ground beneath your shoulders. Jump your feet back, coming into a tall plank, core engaged, legs straight. Your back does not arch.
• Jump your feet back to your hands, load the weight in your heels and jump up. Land softly, with a soft bend in your knees. Repeat.
• Mod: Step your feet back rather than jumping. Perform a body squat rather than a jump.

Super Marios Right (0:30)

• Begin standing, and step your left leg behind you coming into a reverse lunge. The knees are aligned with the toes.
• As you come forward with the left leg, drive it up toward your chest, propelling yourself off the ground. Your right arm drives up into the air, reaching for Mario's gold coins.
• Land softly on the right foot. Repeat.
• Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing. 

Super Marios Left (0:30)

• Begin standing, and step your right leg behind you coming into a reverse lunge. The knees are aligned with the toes.
• As you come forward with the right leg, drive it up toward your chest, propelling yourself off the ground. Your left arm drives up into the air, reaching for Mario's gold coins.
• Land softly on the left foot. Repeat.
• Mod: Step back into a reverse lunge, and as you come up don't jump. Power your knee up to your chest. It's a great idea to hold onto the wall or chair back to aid in balancing. 

V-Ups (0:30)

• Lay on your back, and engage your lower back with the mat. Extend your arms and legs out straight.
• Use your lower abdominal strength to lift you up into a V-shape, reaching your hands to meet your feet. As you come back down, re-engage your lower back with the mat.
• Mod: Knee Ups are an awesome variation to use if you're building strength or need a break. Bend your knees as you lift up to take the full weight of your legs out of the move and allow you to get stronger.

Tuck Jumps (0:30)

• Begin standing. Jump and drive your knees up toward your chest. I like to keep my hands at hip height to act as a focal point of where to aim for.
• As you come down, keep a soft bend in your knees and land lightly. This helps protect your joints and also adds an additional deceleration challenge to the move.
• Mod: Take the jump out and work on body squats. Keep the weight back in your heels and keep your chest lifting. You can try jump squats also as you begin to progress in strength. Land lightly on your feet.

2 way push ups (0:30)

• Come into a tall plank, hands beneath your shoulders, legs straight. Keep your back flat, don't let it arch.
• Perform a push up. As you come back to tall plank, walk your hands out wide and perform a wide push up. Keep your core engaged, belly button hugging in and up towards your spine.
• Mod: Perform the 2-way push up kneeling, paying good attention to your back and core.

Alternating Reverse Curtsy to Kick (0:45)

• Stand and step your left foot back into a reverse curtsy lunge meaning that your left knee will end up behind your right heel as opposed to straight back.
• As you come forward again, kick your left foot up high.
• Step down and step your right foot behind you into a curtsy lunge on the other leg. Step forward into a kick. Repeat.
• Mod: Hold onto a chair back or wall for support and balance. Instead of kicking, try driving your knee up.

In the video, I go through a series of all moves in about 4 minutes. I've added a couple additional sequences you could make out of these below with a specific rep count. 

1. Knee Ups

• Lay on your back, arms extended. Engage your core and press your lower back down into the mat. Lift your torso and knees up together, meeting in the center. Extend out and repeat.

2. Boat Pose Hold

• Hold your legs up in a V, arms by your sides. For advanced, raise your arms up overhead. To build to this move, bend your knees and balance on your sit bones, holding the position and breathing evenly.

3. Upright Bicycles

• Balance on your sit bones, arms at your sides for balance. Begin by drawing one knee in to your chest, extending the other straight. Raise your arms overhead to add an additional challenge. To take this down a notch, lay on your back and work on these with your back resting on the ground.

4. Leg Float - low, then lifted (both sides)

• Lay on your back, core engaged, right knee bent, left leg extended. Lift your left leg up straight with a flat foot to 90 degrees. At the top, point the toe and bring the leg back down with control. Don't make contact with the floor, float the leg right back up. Lift up into a single leg bridge, pressing down into your right heel. Continue to float the leg as before, keeping the hips lifted and square (not rotating side to side). Repeat the sequence on the other leg.

5. 3-Way Down Dog

• Come into tall plank, hands stacked below your shoulders, core engaged. Press back into a downward dog. Float your left leg high and as you come forward to tall plank, bring it to the outside of your left elbow. Press back into down dog, sweeping the leg up again. As you float forward, bring it under your body toward your nose. Float back to down dog, and as you come forward again, bring it under and across toward your right elbow. Repeat on this side for desired reps, then switch to the other leg.

6. Butterfly Scissor Kick Sequence 

• Lay on your back, pressing your lower back into the mat and engaging your core. Lift your upper body up slightly to add a little more challenge and further engage your core. Point the toes and begin to alternate lifting them up and down to about 45 degrees, never touching them down. Switch to scissors (without touching down if you can) crossing your left leg over your right, alternating in this 45 degree position. Place your hands behind your head and neck to support you. Come back to the butterfly kicks, this time widening them (it's easier this way, and as you fatigue it will make it easier to squeeze those last few in). Come back to a final few scissors.

7. Full Roll Ups

• Lay on your back, extending arms and legs. Engage your core, and use your abdominal strength to sit up, diving forward toward your feet, allowing your body to come into a C-shape. Roll back slowly with control and repeat. Bend your knees for a little help with this move.

8. Straight Leg Lifts

• Lift your torso up slightly, placing your hands behind your head to support yourself as needed. Straighten your legs, and lift them up to 90 degrees, lifting your hips slightly. Lower the legs slowly to 45 degrees, then come back up into the hip lift. This move can also be performed with the knees bent to build strength in the lower abs.

9. Alternating Straight Leg Lifts

• I just add a quick set of these to the end of the straight leg lifts to get a tiny more out of this move when I start to fatigue. Take the lift out, and just lift one leg up, then the other while keeping the non-lifting leg hovering.

10. Toe Reaches

• Lift your legs to 90 degrees and engage your core. With control, lift your upper body up, reaching for your toes. Use a hand behind your head to support you if your neck gets tired. 

You can do this workout for time on your own or you can do it with the video. To do it for time, you can choose either 0:30, 0:45 or 1:00 rounds depending on how much time you have and how difficult you want it to be. One thing of note, the first move I would do 2 rounds of, as in 0:30 each leg rather than dividing it up.  Most challenging and longest is going to be 1:00, intermediate 0:45, beginner or short on time - 0:30 will be perfect. 

1: Single Leg Split Squats

• Position your right leg behind you on a box, bench, stair, couch or any elevated surface.
• Keep your core engaged and chest lifted as you squat and press up through your heel each time.
• Watch your knee alignment, it should be lined up with your front toe, and if your torso is upright you'll be able to keep it just over or slightly behind your big toe. Be sure to do both legs.

2: Jump Squats

• Stand with your feet hip distance apart, core engaged.
• Shoot your booty back behind you, keeping your chest up (don't bend forward) and weight back in your heels.
• Use your glutes to power up to a jump. Land lightly, with a soft bend in your knees.
• You can take the jump out and modify the jump squat with a full body extension, shooting your butt back behind you, hands come down to touch the side of your calves or reach for your feet. As you press up to stand, raise your arms up overhead.

3. Elevated Push Ups (clap optional)

• Position yourself in a plank with your hands on a box, couch, bench or any elevated surface.
• Keep your core engaged - don't arch your back.
• Lower your chest down and press up and away. If you want to add the dynamic clap, be sure to really work to keep your core engagement.
• Great mods for the elevated push up are to do it on your knees, or against the wall.

4. Split Squat Jumps

• Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
• Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
• You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

5. Cross Cross Squats

• Stand in your same position you started your jump squats in.
• Bring your arms up behind your head and engage your core.
• Shoot your booty back behind you, keeping your weight back in your heels and chest up.
• As you press up to stand, drive your right knee up to your chest and rotate your torso, bringing your left elbow to meet your right knee.
• Repeat with the left leg and right elbow. Squat again and repeat the cycle.

6. Triceps Dips

• Use your bench or elevated surface and position yourself in a reverse tabletop with your hands behind you.
• It's very important to open through your chest in this position, squeezing your shoulder blades together to keep you shoulders positioned properly.
• Lower slowly with control, then press up and away - focusing on the press to really activate the triceps. Keep your elbows parallel to one another - don't let them fall out to the sides.
• A great modification for this move is to stand or kneel holding a weight or water bottle overhead. Lower it down toward your upper back, keeping your elbows hugging in parallel to each other. 

Format: Tabatas are formatted with 0:20 work, followed by 0:10 rest for a total of 4 minutes. Follow along with the video, or feel free to program your own workouts using this format! I use the Seconds Pro timer app to save my workouts!

Tabata A

Move 1: Jump Ins

• Come into a tall plank, hands stacked below your shoulders belly button in and up - no arched back.
• Legs should be straight and strong.
• Jump your feet in toward your hands, keeping your hips low and core engaged.
• Mod: Instead of jumping, walk or run your feet in as mountain climbers, which targets the same muscles with less intensity, or stand and take the pressure off your hands and run your knees up to your hands.

Move 2: Knee Ups

• Lay on your back with arms and legs extended.
• Make sure your lower back makes contact with the mat or floor.
• Using your lower abdominals, sweep your hands up and to the sides as you sit up, bringing your bent knees up toward your chest at the same time.
• Lower back down to the starting position with control and repeat.
• Mod: Lay on your back and keep your upper body on the mat as you lift and lower your knees. Keep your lower back engaged with the floor or mat. Add an upper body crunch to add a little more challenge.

Tabata B

Move 1: Jumping Cross Cross Squat

• Stand with feet slightly wider than hip distance apart.
• Engage your core and shoot your booty back behind you as though you were going to sit on a chair - keeping the weight in your heels and chest up.
• Drive your heels down to power up to jump, landing lightly on your feet.
• As you land, drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee. Repeat on the other leg, then back to the squat.
• Mod: Take the jump out to lessen the impact, instead performing a body squat with good form. Only squat as deeply as you can comfortably go without bending forward at the waist.

Move 2: Side Plank Dip to Crunch

• Come into a side plank on your elbow, with your shoulder and elbow lined up.
• You can either drop the knee down or come into a full side plank up on your feet. I like to scissor my feet (one behind the other) for better balance.
• Keep your hips square to the wall in front of you and drop your hip down to the floor, then drive it back up to start, bringing the top knee up to a side crunch to meet your elbow.
• Mod: Keep the knee down and take out the crunch, working instead on the hip dip to lift.

Tabata C

Move 1: Elevated Spiderman Climber

• Get your feet up on your couch or ottoman or any elevated surface.
• Hold a plank, belly button in and up. Make sure your hands are stacked below your shoulders and your back is not arched.
• Bring your right knee to your right elbow then place it back down. Repeat on the left and continue, maintaining a strong plank alignment.
• Mod: Perform the same movement without the elevation, right on the floor beginning in a tall plank. This also works great from a kneeling position as demonstrated.

Move 2: Elevated Straight Leg Lifts

• Position your body on the couch, chair or ottoman with your hands behind you to assist your balance when you lean back.
• Let your legs come out straight, and be sure your core is engaged.
• Lower your legs and lean back. As you lift them, bring your torso up to meet them. You may also do this same movement with bent knees.
• Mod: Perform the move on the floor with either straight or bent legs.

Move 1: Bent Knee In & Outs (10)

• Come to a seated position on your tailbone with your hands behind you.
• Engage your abdominals as you lean back slightly and lift your knees to chest level.
• Extend your legs out straight, then draw the knees back into your chest.

Move 2: Straight Leg Lifts (15)

• Continue with move 1, or straighten your legs for this more challenging variation.
• Straighten the legs and lean back, lowering them while keeping your core engaged.
• Draw your legs up as you lift your torso. Use your hands to stabilize you.

Move 3: Elevated Bridge Lift with Biceps Curls (10 each, then 15 together)

• Part 1: Grab your weighted objects and lay on your back. Draw your shoulders down and back so they're touching the mat. Notice how this opens your chest. From this position, curl your weights up to your shoulders into bicep curls.
• Note: Make sure to keep your shoulder blades engaged by squeezing your shoulder blades together and keeping your shoulders relaxed and lowered. Allow there to be as much space as possible between your ears and shoulders. This prevents you from doing bicep curls in a shoulder forward position.
• Part 2: Position yourself in front of your box or ottoman, and place your heels on it. Drive down through the heels to lift yourself up, squeezing your butt and core.
• Modification: keep your feet on the floor, press your weight into your heels, lift your booty and engage your core.
• Part 1 and 2 together: Drive the heels down to lift your hips as you simultaneously curl the arms. Lower down with control.

Move 4: Prone Lateral Lift and Raise - isolated (20 each leg)

• Place your objects on either side of your mat, close to the bottom.
• Position yourself on your stomach with your legs inside your objects, at about calf height. Engage your core.
• Lift your right leg up, engaging your glute and clear your object, bringing it over and to the right. Repeat back to center. Repeat with the left leg. Continue alternating legs.
• If you are comfortable, you can bring your wrists down to the floor crossed in front of you and lay your head down on your wrists while you alternate this move one leg at a time.
• As you continue alternating, focusing on each lift over the weighted object, feeling the squeeze. Try reaching further out with your legs as you get comfortable with the movement.
• It's super important to keep your core gently engaged and to stop if you feel a strain in your lower back at all.

Move 5: Prone Lateral Lift and Raise - together (20)

• Stay in the same position (prone - or on your stomach) and lift your legs at the same time over your objects and out to the sides.
• Do this smooth and controlled and keep your core engaged.

Move 6: Side Plank Ab and Booty Combo

• A: Leg Lifts (15) Come onto your right side, stacking your elbow below your shoulder and bottom knee down. Square your hips in front of you and begin lifting and lowering your top leg in a smooth motion. 
• B: Forward Taps (10) From the same position, begin tapping your top leg in front of you, then return to start. Maintain a stable torso and strong, engaged core throughout this movement.
• C: Hip Dip (10) Straighten the top leg and hold it stable as you drop and raise your bottom hip to touch the mat.
• D: Hip Dip to Raise (10) Lower the hip and as you press it back up, lift the top leg. Maintain a stable pelvis.
• E: Hip Dip to Raise and Tap (10) Lower the hip and as you press back up, tap the foot forward and then back to start.

Move 7: Sumo Squat Jumps (20)

• Stand with your feet out wider than hip distance. Engage your core and position a box or ottoman behind you.
• Keep the weight back in your heels and squat down, allowing your knees to track over your toes and keeping your chest up.
• Engage your booty to come back up into a jump. Land lightly with a soft bend in the knees to repeat.
• Take the jump out of this to keep the workout entirely no impact. Do sumo body squats instead. 

Move 8: Elevated Scissors (20)

• Come back onto your box and reposition yourself like you did in Move 1.
• You can take the variation I show you first in the video where you bend your knees and do alternating knee ins, or you can straighten the legs and do straight leg raises up and down.
• Be sure to keep your core engaged to protect your back.

Move 1: Skater Slides (1:00)

• Begin with your feet on your slides, standing upright.
• Slide your right foot out to the side, bending your left knee. Don't overextend the right leg, stay controlled in the slide.
• Keep your chest lifted and core engaged and slide back to start, repeating on the left.

Move 2: Lateral Slides (0:45)

• Come into reverse plank with your feet on your sliders. You'll be holding your body up with your hands, so keep your hands stacked below your shoulders.
• Open through your chest and squeeze your shoulder blades together slightly - it's important to maintain this throughout the duration of the move.
• Lift the hips and keep your legs straight as you begin to slide your legs out laterally - in and out, pressing through the heels.
• Mod: Prop your back up on the couch to do this move so you can support your wrists and focus the movement just on the lower part of your body.

Move 3: Mountain Climber Sliders (0:45)

• Come into tall plank, hands stacked below your shoulders, legs straight, core engaged with your toes on your sliders.
• Holding a good solid plank position, begin sliding one knee up to your chest then the other, going at a steady pace.
• Mod: Prop your forearms and/or chest up on the couch or elevated surface to give you more support as you slide the legs. 

Move 4: Spinal Balance Sequence (0:30 each side)

• From tabletop (on hands and knees) extend your right arm out straight in front of you and your left leg out straight behind you.
• Hold for a moment to get your balance, then draw your right elbow and left knee in to your core to meet beneath your stomach. Extend out again and repeat. Do both sides.
• Mod: Practice holding the balancing pose, perhaps position yourself beside a couch so you can reach a hand over if you feel unstable. Take your time working on the balance, and add the crunch in if you feel comfortable.

Move 5: Spiderman Sliders (0:45)

• Return to a tall plank position, toes on your sliders.
• Hold your core strong (no arching backs) and begin sliding your right knee up and out to your right elbow. Slide it back to start, then repeat with the left leg.
• Hold your plank strong through the entire move.
• Mod: Hold yourself up on your couch and remove the sliders. Work on lifting your right knee up to the side, then setting it down and repeating on the left with the left knee. You can also do this standing, raising knees up to the side of your body for a great oblique burn.

Move 6: Tabletop Lifts (0:45)

• Return to reverse plank, heels on the sliders hips lifted. Hands should be stacked below your shoulders. Open your chest and squeeze your shoulder blades back together.
• Squeeze your butt and use your core together with your legs to slide your heels in as you lift your hips up, coming into a reverse tabletop. This move uses your hamstrings, glutes and core (while bonus working your back and shoulders) to get a fantastic burn!
• Extend one leg out and then the other for a more controlled descent back into reverse plank.
• Mod: Balance your back on the couch or a chair and focus on the lower legs as you slide them in and out.

Move 7: Side Plank Slides (0:30 each side)

• Position yourself on your side, with your top foot on the slider in front and your bottom foot on the mat or floor. I use something to cushion my elbow since I don't have my mat out because I'm doing sliding moves.
• Lift up into side plank, keeping the hips square in front of you. Lift your top arm up overhead and drop your hip toward the floor. As you press the hip back up, slide your top foot in front of you and bring your arm to meet it.
• Mod: Keep your bottom knee on the ground to provide more support and stability in this move. You can also practice the hip drop alone and work the leg slide in later, as both will really work your obliques. 

Move 8: Knee to Pike Slides

• Come into tall plank, with your toes on your sliders. Hold your core strong, legs straight and makes sure your hands are stacked beneath your shoulders.
• Using your lower abdominals, drive both knees in toward your chest, keeping your hips low and level as you do this.
• Slide the legs back out straight, then use your lower abs to lift your hips up and slide your straight legs in toward your hands. Slide back out, and repeat, alternating the knees and feet.
• Mod: Work on the knee sliders, as this will build your lower abdominal strength for the pike slides. You can work on them with your upper body up on a couch or chair to help you build strength in your upper body.

Move 1: Upper Back Activator - 10

• Begin by laying on your back with your arms bent at 90 degrees.
• Gently pull your shoulder blades back and down together to assist your shoulders in making contact with the mat or floor.
• Keeping your shoulders, elbows and wrists touching the ground, begin lifting your arms overhead, coming as high as you can go without losing contact with either shoulder on the floor. Return to start and repeat.

Move 2: Upright Upper Back Activator - 10

• Stand against a wall in a wall sit, pressing your lower back into the wall. You can sit as deeply as you like to add a bonus burn to your legs.
• Position your arms against the wall the same way you did on the floor, at 90 degrees and with your shoulders touching. This may be a challenge - it's meant to help you bring awareness to imbalances in your shoulder joints and help you work to correct them.
• Begin lifting your arms up and down, as high as you can go without losing contact with the shoulder against the wall.
• You do not have to go super high, it is enough to work on this regularly as it will quickly have an effect.

Move 3: Superman Lift -10

• Position yourself on the mat on your stomach. Extend your arms and legs.
• Lift up smoothly, bringing your arms and legs off the floor and lower down with control. Bringing the feet out wide will make it easier to lift as you build strength, and feet in close together adds additional challenge.
• If this is challenging to do, try breaking the move into two parts. Practice lifting your upper body by itself, then lifting your legs while keeping your upper body isolated. Work on these individually before putting them together.

Move 4: Swimmers 10 each side

• Stay in the same position you were in for your superman lifts. This time, lift your right arm and left leg at the same time, and alternate with your left arm and right leg.
• Keep a slight contraction in your lower back as you "swim" and keep your gaze in front of you so your neck isn't straining or hyperextending up or down.

Move 5: Renegade Rows - 15 each side

• Come into tall plank, arms below your shoulders back flat, belly button hugging in and up and legs straight. You may hold light dumbbells or position your hands in soft fists.
• Stabilize your body and row your right elbow up, keeping it in close to your body. Place your hand or weight back in the starting position and repeat on the other side.
• It's important to maintain your core stability as you do this move, and minimize the amount of movement in your hips.
• You can also perform this from a kneeling plank position, maintaining the same strong form. 

Move 6: Superman Lift with Trap Activator - 10

• Come back into your superman position.
• This time, as you lift your arms, draw your elbows in to your ribcage. Focus on the squeeze between your shoulder blades and lift your legs at the same time.
• To modify this, work on just lifting your upper body and focus on the trap activator before bringing your legs into it too. 

Move 7: Dolphin Presses -10

• Come into a tall plank and lift your hips up high, pressing into a downward facing dog with legs straight and arms straight.
• Lower your head toward the floor, allowing your elbows to flare out to the sides. Press back up to your starting position.
• Keep your core engaged and hips lifting. It's natural to begin to shift forward, so pause to readjust your down dog position after a few presses.
• You may also work on this from a kneeling position, as shown.

Move 8: Reverse Flye - 12

• Stand, holding weighted objects. Engage your shoulders back together slightly as you hinge forward at the hips, coming to a standing 45 degree bend. Keep you core engaged.
• Turn your pinkies up toward the ceiling slightly and keep a soft bend in your elbows. Lift your arms up and away from you, focusing on the engagement of your upper mid back muscles between your shoulder blades.
• Bring the weights back down, palms facing each other and repeat.

I know it's enticing to do ab workouts every day, thinking that you'll see your abs faster, but unfortunately doing workouts that target areas where you're carrying extra body fat will not magically melt the fat off. 

We cannot "spot reduce" fat - and I would caution you from taking any supplements that promise to do so, or use "cleanses" or other quick fixes like body wraps, as they are short-term strategies some of which can harm your hormones and will not give you real, long-lasting results.

You can get the fat off - and keep it off though. Fat comes off our body systemically (which means all over our bodies), and in an order governed by our DNA.It will come off in the order it came on.

1.Do high-intensity interval training style workouts to maximize overall fat loss during your workouts.

A couple great ways to incorporate HIIT are to:

a) straight up do HIIT workouts, like these ones here on my blog.

b) incorporate intense cardio or plyo moves into your weight training circuits - like super-setting your deadlifts with jump squats or box jumps or burpees.

2. Add intensity to your workouts by adding weight, or additional resistance to your workouts. 

The second way I target body fat is by adding in resistance or strength training.

Remember that the more lean muscle you have on your body, the more calories you can burn at rest. So be sure to balance your HIIT with some strength training to see amazing results - you are not going to get bulky just by adding heavier weights to your workouts.

As you add lean muscle, your body burns more calories at rest - so you’ll be burning more fat and adding muscle. I personally take a combined approach, doing the best workout for the situation I'm in, i.e. traveling I'll use my HIIT circuits and at home I'll cycle between home workouts and weight-training.

3. Focus on training your ENTIRE core to see real ab definition.

That means workouts like today's yoga core sequence, where we targeted the abdominal wall from the inside out, and all the way around. We were working on the front, side, AND back muscles that stabilize our core and aid us in all the movements we do, as well as targeting the deep core stabilizing muscles that help us with balance, as well as spinal and pelvic alignment.

The body is super smart and if you only focus on building muscle on one side of your body (like only doing a lot of crunches or leg lifts or sit ups) you will actually only go so far in the amount of muscle you're able to develop.

This is your body's natural way of protecting you, as too much muscle on one side will put undue stress on your underlying bones and pull you out of alignment. So use the many targeted ab workouts from this blog or from my functional fitness programs to train your ENTIRE core.

4. Eat balanced meals that contain the nutrients your body needs for support.  

One of the MOST important parts to uncovering your abdominal muscle (and really any area of your body you want to lean out) is eating a balance of nutrients.

I know we talk a lot about the macronutrients and the carbs, protein and healthy fats you need, but you also need the MICROnutrients from greens and plants for essential body, brain and hormone functions.

So many people are walking around with nutrient deficiencies that could be resolved by eating real foods and rotating their greens (read my 5-step food prep and recipes guide if you haven't yet for a 3 day plan and recipes to try out).

Taking a multivitamin isn't a magic bullet to giving your body everything it needs. Supplements aren't always absorbed as easily as the nutrients in whole foods, and unless you've had blood testing done and a specific vitamin or mineral prescribed to you, you may be dosing yourself with too much of one, and too little of another.

For so many reasons, it is essential that you take your eating just as seriously as you take your workouts.

I know we have this tendency to make ourselves stick to our exercise plan more religiously than we stick to our eating - but there is no exercise plan in the world that can out-train poor nutrition.

Do yourself a huge favor and get the education and knowledge you deserve to have about what nutrients your body needs and how to get them in your system in a variety of ways - and MAKE TIME to get that good, nourishing food in your body.

Format: Perform each move for 1 rep the first round. Perform each move for 2 reps the second round. Continue all the way up to 10.

Move 1: Skinny Sumo

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance).
• Squat, driving back with your booty, knees tracking over toes and weight in your heels.
• Jump and land softly in a regular squat position, feet approximately hip distance apart.
• Alternate between jumping in and jumping out for the prescribed amount - one jump in plus one jump out together equals one total rep.
• To Modify, begin in the wide sumo stance. Squat down, driving your butt back and as you power up, step in to a regular squat. Step out, leading with the other leg and repeat, alternating the side you step out on. 

Move 2: Elevated Bridge Lift

• Position yourself on your back, with your feet on any elevated surface. I'm using my ottoman in this video.
• Dig your heels down into the box or step and drive your hips up, engaging your glutes and hamstrings. Lower with control.
• Keep your hips level - don't let one roll up or down.
• You can also perform this on the ground, without any elevation and still get a great glute workout. Press through the heels and squeeze your glutes each time you come up.

TABATA ONE

Move 1: Skater Lunges

• Stand tall, and skip to your right, allowing your left leg to come behind you, dropping down into a curtsy lunge with your left knee lined up with your right heel.
• Reach across your body with your left hand for your right foot.
• Straighten and skip to the left, coming into a curtsy lunge on the opposite side.
• Move through this rapidly with good form, being mindful not to pitch your weight forward.
• Mod: Perform alternating reverse curtsy lunges. You can hold onto a chair back for balance and support.

Move 2: Rotating Plank

• Begin in a tall plank position, hands stacked below your shoulders, belly button in and up - no arching back - legs straight.
• Hold briefly, then rotate to your left, raising your right arm. You can stack or scissor your feet. Keep your hips lifting.
• Return to center and rotate to the right, coming into a side plank on the right. Continue to rotate back and forth, maintaining a strong plank hold throughout.
• Modification: Begin in kneeling plank, core engaged, hands stacked below shoulders. You can make soft fists with your hands to align your wrists or hold dumbbells to help keep your wrists aligned.
• Pivot to the right, coming into a side plank with your right hand and right knee down. Hold. Return to center, and repeat on the left.

TABATA TWO

Move 1: Box Jumps

• Position yourself behind a box, bench, step or any elevated surface. It doesn't have to be super high.
• Spring forward and up, using your arms to propel you and land lightly on the box.
• Fully extend your hips and then step or jump down.
• Mod: Step onto the box, pressing through your heels. Keep your chest up and core engaged. Alternate the leading leg you step up with.

Move 2: Triceps Dips

• Come into reverse tabletop facing away from your box or raised surface, with your hands behind you on the box.
• Keep your chest open and your elbows parallel to each other as you lower down and press up.
• Keep your knees bent, and engage between your shoulders to help keep your chest open and not put too much pressure on your shoulders.
• Mod: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don't let your back arch.

TABATA ONE

Move 1: Jump Squats

• Begin with your feet just slightly wider than hip distance, core engaged, chest up.
• Squat, driving your hips back as if you were going to sit on a chair. Don't bend forward at your waist, keep your chest lifting.
• Jump up, using your arms to propel you. Land lightly and repeat.
• Mod: Squat back, bringing your hands down toward your feet. Squeeze your glutes and come up into a strong body squat, allowing your arms to fully extend overhead. 

Move 2: Reverse Lunge to Knee Drive

• From a standing position, step your right foot back into a reverse lunge. Keep your chest up, and your left knee should track in line with your left toe.
• Press through the left heel. Your right knee should be straight behind you, hovering over the floor.
• Use your arms to coordinate your balance as you thrust your right knee forward and up to your chest. Repeat on the same leg for the full 0:20 set. You'll switch legs each set.
• Mod: Hold onto the wall beside you as needed. Leave out the knee drive and work on stepping in and out of reverse lunge. 

TABATA TWO

Move 1: Box Jumpover Squat

• Place any low object you can easily step onto in the center of your mat. You could pile up a few bath towels, old pillows, a couple of yoga blocks taped together, you could use a bosu ball (advanced) or a low kitchen stool.
• Start to the right of your box, and skip step both feet to the box, then step your right foot off and to the mat, leaving your left foot on the box.
• Come into a staggered sumo squat, shooting your butt behind you and keeping your core engaged and chest up.
• Skip the right foot back into center up onto the box and repeat on the left.
• Mod: Take the elevation out and skip side to side, coming into sumo squats on either side. You can also step to the right and sumo squat, then step to the left and sumo squat to take the speed element out.

Move 2: Hamstring Runners

• For this move, you'll need something to slide on. Hardwood floors you can use towels or your socks, carpeted floors you can use magazine covers, or paper or plastic plates.
• Come into a reverse plank, with your hands below your shoulders and your hips lifted, legs straight. Feet on your sliders.
• Keeping your hips up, begin alternately sliding your feet in to a 90 degree angle, pressing down through your heels to really activate the hamstrings.
• Mod: Balance your back and upper body on the side of your couch, ottoman or a chair to make it a little easier on your arms and shoulders.

Format: Tabatas are formatted with 0:20 work, followed by 0:10 rest for a total of 4 minutes. Follow along with the video, or feel free to program your own workouts using this format! I use the Seconds Pro timer app to save my workouts!

TABATA ONE

Move 1: Surfer Pop Ups

• Begin in a tall plank position. Hands are stacked below the shoulders, belly draws up to your spine, head is in neutral.
• Drive your hips up and to the side, landing in a sumo (wide leg) squat with your chest up. It is not necessary to be as deep in your squat as me, just keep your chest lifted.
• Place your hands back down in front of you and jump back to plank.
• Pause if you need to to catch your breath, then jump to the opposite side, landing in a sumo squat. Be sure to keep your knees pointed the same direction as your toes. It’s okay if they go a little beyond the toes, this is a natural crouch position for the body.
• Mod: Step out and step back to the side if you need to catch your breath. You can also switch and do the side to side knee in drivers I demo'd for you at the beginning to get off your hands and still get a great lower abdominal workout.

Move 2: Heismans

• Stand and drive your right knee up high to the side as you bring your right elbow to meet it, performing a side crunch. Quickly perform the same movement on your left side, running your legs as you go.
• Try to keep the knees driving up high, and a fast pace. You can slow it down and do side crunches anytime you need a break.
• Mod: Take the run out of it to lower the impact, and alternate driving your knees to your elbows. 

TABATA TWO

Move 1: Cross Cross Jump Squat

• Stand with feet slightly wider than hip distance apart.
• Engage your core and shoot your booty back behind you as though you were going to sit on a chair - keeping the weight in your heels and chest up.
• Drive your heels down to power up to jump, landing lightly on your feet.
• As you land, drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee. Repeat on the other leg, then back to the squat.
• Mod: Take the jump out to lessen the impact, instead performing a body squat with good form. Only squat as deeply as you can comfortably go without bending forward at the waist.

Move 2: Mountain Climbers

• Place your hands below your shoulders, keeping your chest open and core engaged. Don't arch or sag your lower back. Legs straight and strong.
• Begin running your legs up toward your chest.
• Mod: You can balance your upper body on an elevated surface to take some of the pressure off your wrists and hands, or stand and do running high knees.

I know it's enticing to do ab workouts every day, thinking that you'll see your abs faster, but unfortunately doing workouts that target areas where you're carrying extra body fat will not magically melt the fat off. 

We cannot "spot reduce" fat - and I would caution you from taking any supplements that promise to do so, or use "cleanses" or other quick fixes like body wraps, as they are short-term strategies some of which can harm your hormones and will not give you real, long-lasting results.

You can get the fat off - and keep it off though. Fat comes off our body systemically (which means all over our bodies), and in an order governed by our DNA.It will come off in the order it came on.

1.Do high-intensity interval training style workouts to maximize overall fat loss during your workouts.

A couple great ways to incorporate HIIT are to:

a) straight up do HIIT workouts, like these ones here on my blog.

b) incorporate intense cardio or plyo moves into your weight training circuits - like super-setting your deadlifts with jump squats or box jumps or burpees.

2. Add intensity to your workouts by adding weight, or additional resistance to your workouts. 

The second way I target body fat is by adding in resistance or strength training.

Remember that the more lean muscle you have on your body, the more calories you can burn at rest. So be sure to balance your HIIT with some strength training to see amazing results - you are not going to get bulky just by adding heavier weights to your workouts.

As you add lean muscle, your body burns more calories at rest - so you’ll be burning more fat and adding muscle. I personally take a combined approach, doing the best workout for the situation I'm in, i.e. traveling I'll use my HIIT circuits and at home I'll cycle between home workouts and weight-training.

3. Focus on training your ENTIRE core to see real ab definition.

That means workouts like this yoga core sequence, where we targeted the abdominal wall from the inside out, and all the way around. We were working on the front, side, AND back muscles that stabilize our core and aid us in all the movements we do, as well as targeting the deep core stabilizing muscles that help us with balance, as well as spinal and pelvic alignment.

The body is super smart and if you only focus on building muscle on one side of your body (like only doing a lot of crunches or leg lifts or sit ups) you will actually only go so far in the amount of muscle you're able to develop.

This is your body's natural way of protecting you, as too much muscle on one side will put undue stress on your underlying bones and pull you out of alignment.

So use the many targeted ab workouts from this blog or from my functional fitness programs to train your ENTIRE core.

4. Eat balanced meals that contain the nutrients your body needs for support.  

One of the MOST important parts to uncovering your abdominal muscle (and really any area of your body you want to lean out) is eating a balance of nutrients.

I know we talk a lot about the macronutrients and the carbs, protein and healthy fats you need, but you also need the MICROnutrients from greens and plants for essential body, brain and hormone functions.

So many people are walking around with nutrient deficiencies that could be resolved by eating real foods and rotating their greens (read my 5-step food prep and recipes guide if you haven't yet for a 3 day plan and recipes to try out).

Taking a multivitamin isn't a magic bullet to giving your body everything it needs.

Supplements aren't always absorbed as easily as the nutrients in whole foods, and unless you've had blood testing done and a specific vitamin or mineral prescribed to you, you may be dosing yourself with too much of one, and too little of another.

For so many reasons, it is essential that you take your eating just as seriously as you take your workouts.

I know we have this tendency to make ourselves stick to our exercise plan more religiously than we stick to our eating - but there is no exercise plan in the world that can out-train poor nutrition.

Do yourself a huge favor and get the education and knowledge you deserve to have about what nutrients your body needs and how to get them in your system in a variety of ways - and MAKE TIME to get that good, nourishing food in your body.

Format: Tabatas are formatted with 0:20 work, followed by 0:10 rest for a total of 4 minutes. Follow along with the video, or feel free to program your own workouts using this format! I use the Seconds Pro timer app to save my workouts!

TABATA ONE

Move 1: Incline Push Up Claps

• Position yourself against an inclined surface like a couch or chair, with your hands stacked below your wrists and core engaged.
• Lower your chest down, and press up explosively, clapping your hands at the top. Maintain your core alignment and repeat.
• Mods: Kneel in front of the couch or elevated surface with the same good form and work on the push up claps from a kneeling position. You can also stand and lean into a wall for less pressure on your wrists to build up your strength.

Move 2: Triceps Dip Kicks

• Come into a reverse tabletop. Open your chest. Dip with your arms, keeping your elbows in parallel and alternate kicking your feet. Try not to let your hips dip too low, keep them up.
• Position your hands so they're facing toward your body. You can hold light dumbbells to align your wrists if that's more comfortable for you.
• MODS: Hold your reverse tabletop, and add in slow dips with alternating lifted legs to finish your set. Holding reverse tabletop is a great place to start with this move, and slowly add in the dips, then alternate lifting legs. The dip kicks are super advanced, so start where you are and work your way up! You can also balance against the side of a couch or chair to do them like I show you in the video.

TABATA TWO

Move 1: Burpees

• Stand with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) - jump your feet back to your hands and load your weight in your heels.
• Jump up, landing softly with bent knees and repeat
• MOD: take out the jumping by stepping back, take out the push-up, or do a body squat instead of a jump at the top

Move 2: Superman to Trap Activator

• Position yourself on the mat on your stomach. Extend your arms and legs.
• Lift up smoothly, bringing your elbows in to your ribcage, and legs off the floor and lower down with control. Bringing the feet out wide will make it easier to lift as you build strength, and feet in close together adds additional challenge.
• MOD: If this is challenging to do, try breaking the move into two parts. Practice lifting your upper body by itself, then lifting your legs while keeping your upper body isolated. Work on these individually before putting them together.