Warm-Up: Treadmill for 10 minutes at 3mph/3% incline.
Forearm Plank: 3×1 minute
Ball Roll-In: 3×15
Lying Ball Pass Between Feet and Hands: 3×10
Sit-Ups on Ball: 3×15 (light weight)
Plank Knee to Opposite Elbow with Feet on Bench: 3×15
Lying Leg Lifts on Bench: 3×15
Elevated Bicycle Crunches on Bench: 3×15
HIIT on Stair Climber for 15 minutes: Alternate between 1 minute at level 6 and 30 seconds at level 16.
Pin the graphic below for quick reference during workout.