Lying on mat bend knees and legs up, feet on ground, cross arms and bring hands to their opposite side shoulders. Holding arms in this position, crunch torso up and back down tensing and using your abdominal muscles. 

Sitting on mat with legs extended and knees slightly bent and holding dumbbell close to one hip, raise legs up off ground and hold them a few inches off ground throughout movements. Twist torso to opposite side bringing dumbbell to opposite hip near ground. Continue twisting torso and bringing dumbbell down to alternating sides. Each touch down with dumbbell is one rep.

 Lie on back flat on mat, bring both legs up together to 90 degree angle and then lift butt off ground using lower abs. Lower legs back down to ground and repeat.

Lay on mat with hands close to ground bent holding dumbbells close to shoulders. Bring one leg up to a 90 degree angle with bring opposite hand with dumbbell across body and out just past or beside outside of knee of raised leg, then bring arm back and leg back down. Raise leg on opposite side and repeat movements with opposite arm, bringing dumbbell on other side out past knee of raised leg. Continue repeating these movements and alternating sides for each rep.

From standing position with sandbag brought up (by doing a clean and flipping onto backs of hands) and held at navel area, take a big step backward with one leg and as you put your foot down go into reverse lunge position, bending front knee and bringing thigh of front knee down and parallel to ground, while simultaneously lifting arms with sandbag straight up overhead. Then reverse the movements bringing leg back to standing position and arms and sandbag back to stomach area. Continue alternating legs for each rep.

Stand straight and hold sandbag at arms length, around thigh level, bring one leg off ground with knee slightly bent and bend torso at waist, pivoting body forward and bringing down sandbag in front to ground and lifting raised leg out straight behind you, keeping balance on one leg and then come back to start position. This is one rep.

From standing with feet shoulder width apart, holding sandbag behind you high on upper back, holding handles just over your shoulders, squat down and then come up and raise one leg out to the side, keeping it straight, then bring leg back down to start position. Do another squat followed with the opposite leg lift to the other side. Continue alternating the side that does the leg lift for each rep.

Tap opposite shoulder right after push up, alt sides each rep