Lying face up
1. Deadbug
2. Deadbug crunches
3. Deadbug with leg extensions
4. Deadbug with opposite arm and leg extension
5. Dumbbell in between shins with knees 90 degrees
6. Butterfly situps with touching opposite side
7. Toe touch crunches
8. Alternating toe touches
9. Medicine ball toe touch crunches
10. Medicine ball pullover
11. Medicine ball pullover with single knee lift
12. Medicine ball table top pullover
13. Medicine ball table top pullover with single leg extension
14. Medicine ball pullover with double heel tap
15. Medicine ball pullover with double leg extension
16. Medicine ball pullover with double leg split
17. Full situp with overhead swing
18. Full situp with overhead swing with oblique twist
19. Full situp with jab cross punch
20. Crunch circles. Back flat on the ground, knees bent, hands behind head in circular motion, no extra tension on head. Move clockwise and counter clockwise.
21. Leg raises
22. Medicine ball hold leg raises
23. Medicine ball weighted side knee crunch
24. Dumbbell hold leg raises
25. Eccentric crunch – knees 90 degree, reach arms out, slowly lower down by 5 seconds, and then come up
26. Lawn chair position to up and over with legs
27. Single leg glute bridge ( right heel dug into ground, left leg up as straightened out as possible, palms on the ground)
28. Medicine ball crunches
29. Bicycle crunches
30. Heels up crunches
31. Knees 90 degrees crunches
32. Knees 90 degrees crunches with medicine ball between shins
33. Oblique crunches
34. Medicine ball chest press crunch
35. Medicine ball toe touch crunch
36. Penguins
37. Elevated penguins
38. Scissor kicks
39. Accordions
40. Cross legged single side elbow to knee crunch
41. Dumbbell full situp with overhead swing into Russian twists
42. On your back, raise one arm in the center and do leg raises to touch hand
43. 90 degree knee crunches
44. Elbow to knee crunches with opposite leg extended
45. Crunch into elbow to knee crunch
46. Leg lower pulses
47. Deadbug position/upside down bear plank with opposite arm and leg extended
48. Banana hold position – plank jack into wrist to knee touch or crunch
49. Heel taps (obliques)
50. Single arm chest press into toe touch crunch each side
51. Slow bicycles ( connect elbow to knee, unused leg is straightened out)
52. Crab walk with high knees
Lying face down
1. Plank pushups
2. Hands elevated plank pushup
3. Feet elevated plank pushup
4. Superman pulse into low plank on knees
5. Superman pulse into high plank position
6. Superman
7. T pushups (pushups, turn to a side, raise arm straight up, keep one knee on the ground, stand on other leg
Standing
1. Half squat oblique. Hold half squat position and reach over to the sides.
2. Standing elbow to knee crunches
3. High knee into warrior pose. Standing on one leg, high knee with opp
4. Standing oblique crunches. Dumbbell in one arm, bring dumbbell over right shoulder, use left knee to bring it in and connect with elbow in the middle. Do both sides.
5. Single leg swings
6. Drop squats to ground touch one arm only at a time
7. Lateral high knees
8. Slam ball rotations
9. Landmine barbell rotations
10. Barbell rotations
11. Quick feet to down (burped), up (jump), left (twist torso)
12. Squat jacks (touching the ground with both hands)
13. Squat to wacky jack (quads, oblique)
14. Medicine ball single leg deadlift toe touch
15. Medicine ball lunge and twist
16. Medicine ball hip thrust
Low plank
1. Low plank
2. Low plank with reach out
3. Low plank with kickback
4. Low plank with one arm plate slide
5. Low plank with single leg circles
6. Low plank with opposite arm and leg extension
7. Low plank glider body saw
8. Hands elevated low plank
9. Feet elevated low plank
10. Plank pushups with in and out jump
11. Medicine ball low plank with side to side ball roll
12. Medicine ball low plank with front to back ball roll
13. Medicine ball knee tuck plank
14. Medicine ball single leg plank
Side plank
1. Side plank
2. Side plank with hip dip
3. Side plank with leg raise
4. Side plank with reach through
5. Arm elevated side plank
6. Feet elevated side plank
7. Staggered stance side plank
8. Modified side plank
9. Medicine ball weighted side plank
10. Medicine ball weighted side plank
11. Medicine ball semi side plank crunch
High plank
1. Bear plank
2. Bird dog crunch
3. High plank butt kickers
4. High plank with single arm battlerope whip
5. Hands elevated high plank
6. Feet elevated high plank
7. High plank with single or double shoulder taps
8. Mountain climbers with high knee hold
9. Opposite knee mountain climbers
10. 2 pushups 2 shoulder taps 2 mountain climbers
11. Burpees with pushup
12. Pushup with shoulder taps
13. High plank jacks with shoulder taps
14. Knee dips with shoulder taps
15. 3 point side to side high plank hops. Left, middle and right
16. Bear plank shoulder taps (in the high plank position with added shoulder taps, both knees elevated but slightly bent
17. Bear plank from your back, reach down with feet to touch the ground with both feet
18. From bentover kneeling position – dumbbell crunch into side crunch
19. High plank with dumbbell Passover
20. High plank elbow to knee crunch (core, shoulder)
21. Crab toe touches in crab walk position with elbow to knee crunch
22. High plank dumbbell renegade rows
23. Medicine ball high plank with alternating ball touch
24. Medicine ball uneven pushups
25. Medicine ball hands elevated plank jacks
26. Medicine ball hand elevated mountain climbers
27. Medicine ball hands elevated side to side hops
28. Medicine ball hands elevated kickbacks
Bosu dome side up
1. Bosu deadbug
2. Bosu crunches
3. Bosu crunches into stand up
4. Bosu standing head tilt
5. Bosu standing wood choppers
6. Bosu standing left to right & right to left wood choppers
7. Bosu dome side up low plank
8. Bosu bird dog crunch
9. Bosu single leg glute bridge into elbow to knee touch
10. Bosu low plank
11. Bosu low plank jacks
12. Bosu low plank butt kickers
13. Bosu low plank kickbacks
14. Bosu hands elevated 222’s
Bosu dome side down
1. Bosu domeside down high plank
2. Bosu dome side down shoulder rockers
3. Bosu dome side down burpees with pushup
4. Bosu plank jacks
5. Bosu butt kickers
6. Bosu side to side hops
7. Bosu front to back hops
8. Bosu standing head tilt
9. Bosu standing oblique crunches
10. Bosu standing crunches
11. Bosu standing around the world rotations
12. Bosu standing front to back rockers
13. Bosu standing side to side rockers
14. Bosu medicine ball woodchoppers
15. Bosu medicine ball left to right woodchoppers
16. Bosu single leg pushups
17. Bosu pushups