EXERCISES:  

Lunge Press

Kettle Bell / Ball Pushup

Squat jump bulldog

Pushup side plank

Forward curl reverse downs

Overhead Swings

Crouch Curl

Chest Fly

Finisher:

5 min 20 seconds each 7 seconds off. 

Legs Extended Crunch

Scissors toe Touch

Hip Thrusts

Bicycles 

Leg Lifts/Crunches 

flutter crunch