10 minutes:
- crunch – 30 seconds
- crunch with double leg lift – 30 seconds
- extended crunch – 30 seconds
- extended crunch with alternating knee to elbow – 30 seconds
- flying bear crawl – 30 seconds
- hover – 30 seconds
- moving hover – 30 seconds
- single-leg squat (left leg) – 30 seconds
- single-leg squat (right leg) – 30 seconds
- rolling hover (left side) – 30 seconds
- side hover with hip lift (left side) – 30 seconds
- rolling hover (right side) – 30 seconds
- side hover with hip lift (right side) – 30 seconds
- mountain climbers (alternating sides) – 30 seconds
- crescent lunge with single leg squat (left side) – 30 seconds
- crescent lunge with single leg squat (right side) – 30 seconds
- standing side leg lifts (left leg) – 30 seconds
- standing side leg lifts (right leg) – 30 seconds
- prone bent knee hip extensions – 30 seconds
- standing IT band stretch (left side) – 15 seconds
- standing IT band stretch (right side) – 15 seconds