Time: 31:52

Intensity: medium

Exercises:

1. Single leg hip raise

2. Archer push-ups

3. Reverse lunge & knee drive jump

4. Plank with opposite arm to leg raise

5. Superman with angels

Time: 24:48

Intensity: Light

Exercises: Flow

Time: 14:33

Intensity: Light

Exercises: Flow

Time: 46:20

Intensity: Light

Exercises:

1. Curlup

2. Double leg “dead-beatles”

3. Bicycles

4. Glute bridge curl downs

5. Clams

6. Hip lifts

7. Mermaid crunch

8. “Bird-dog” leg cross-overs

Time: 27:50

Intensity: Light

Exercises:

1. Half curlup openers

2. Full curlups

3. Triple leg-cross

4. Glute bridge curl downs

5. “corkscrew”

6. "Swimming 50

7. Z-getups & twist

Time: 27:28

Intensity: medium-high

Exercises:

1. Push-up & pike

2. Single arm power pulls

3. Piston squats

4. Oblique crunches

5. Triceps press

Time: 26:32

Intensity: medium-heavy

Exercises:

1. Skuttles (crab walks)

2. Squat & press

3. Bent over rows

4. Bicycles

5. Lunge & press

Time: 33:31

Intensity: Medium-Heavy

Exercises:

1. Courtsey lunge & kick

2. Single leg lateral jump, stabilise & floor tap

3. Plank with opposite arm to leg raise

4. Donkey kick pushup to “no hands”

5. Side plank “thread the needle”