1 set of 500 jumps on the jump rope, 50 abdominal crunches, 50 Afrikan twists, 1 minute plank, 50 butt bridges, 100 crossover crunches, 20 side bridges left, 20 side bridges right, 50 bicycle crunches, 100 abdominal crunches, 50 Afrikan twists, 1 minute plank, 30 side bridges left, 30 side bridges right, 100 bicycle crunches, 20 push-ups & rotation, 30 seconds back bridge, 60 seconds spine lumbar twist stretches left and right, 50 squats, 100 mountain climbers, 100 flutter kicks, 50 plank leg ups, 50 elevated split squats left, 50 elevated split squats right, 50 squats, 100 mountain climbers, 100 flutter kicks, 50 plank leg ups, 50 elevated split squats left, 50 elevated split squats right, 100 adductor stretch in standing, 60 seconds spine lumbar twist stretches left and right, 1 set of 500 jumps on the jump rope + 100 jumps with tricks. Get it in, get it in!