Bent Knee Push Up (legs are crossed in table top)
- Hold at the top for 3 counts
- Lower for 3 counts
- Hold and hover for 3 counts
- Lift for 3 counts
- Hold at the top and recross the legs with the other leg on top
- 2 to 10 sets
Plank
- Hold 10 seconds to 5 minutes depending on your strength
Forearm Plank
- Hold 10 seconds to 5 minutes depending on your strength
Downward Facing Dog
- Hold 10 seconds to 5 minutes
Dolphin
- Hold 10 seconds to 5 minutes depending on your strength
Dolphin Pumps/Push Ups (moving from Forearm plank to dolphin with your fingers interlaced)
- Do as many sets as you can from 1 to 50
Mandala Pose
- Hold 10 seconds to 1 minute
Side Plank Variation
- Hold 10 seconds to 1 minute
Side Plank (if you are strong enough, if not omit)
- Hold 10 seconds to 1 minute
Forearm Side Plank
- Hold 10 seconds to 1 minute
