1. Lunge, squat, to a jump squat x 15 2. V knees together, right leg glute kick back x 25 3. Right leg pulse elbow to knee twice, followed with a glute kickback with a fwd punch with the arm x 25 4. Sit on left hip, left arm on floor, lift up to knee, extend top knee, lift it up and back down x 25 5. Hold glute side stance, open bent knee, extend leg, then bend knee and close x 25

1. Lunge, squat, to a jump squat x 30 2. V knees together, right leg glute kick back x 30 3. Right leg pulse elbow to knee twice, followed with a glute kickback with a fwd punch with the arm x 50 4. Sit on left hip, left arm on floor, lift up to knee, extend top knee, lift it up and back down x 50 5. Hold glute side stance, open bent knee, extend leg, then bend knee and close x 50

1. Shoulder mobility, hold towel, pull towel apart, lift arm overhead, all the way back down to glute, and reverse the move back to start point x 25 2. Superman, extend arm fwd and back row to head level x 2, then lift up to one push-up - Repeat full sequence for 10 counts 3. Superman, extend arm fwd and mobilize the shoulder all the way back to glute level, and reverse back to start point x 25

1. Shoulder mobility, hold towel, pull towel apart, lift arm overhead, all the way back down to glute, and reverse the move back to start point x 35 2. Superman, extend arm fwd and back row to head level x 2, then lift up to one push-up - Repeat full sequence for 15 counts 3. Superman, extend arm fwd and mobilize the shoulder all the way back to glute level, and reverse back to start point x 35

1. Right arm extended on floor, side crunch knee bent x 25, hold up & squeeze left side x 5 counts 2. Side plank left elbow on floor, lower hip and lift x 20 hold x 5 counts 3. Right Arm extend on floor, side crunch, legs long lift x 20 hold x 5 counts 4. Side plank left elbow on floor lower hip and lift x 20 hold x 5 counts 5. Repeat same side for two rounds & then switch sides

1. Right arm extended on floor, side crunch knee bent x 30, hold up & squeeze left side x 10 counts 2. Side plank left elbow on floor, lower hip and lift x 20 hold x 30 second 3. Right Arm extended on floor, side crunch, legs long lift x 30 hold x 10 counts 4. Side plank left elbow on floor lower hip and lift x 20 hold x 30 second 5. Repeat same side for three rounds & then switch sides