props: mat
highlights: glutes, hamstrings, core
level up: add ankle weights
level down: do the whole sequence standing using a chair for balance

props: mat
highlights: hips, hip flexers, quads, glutes, hamstrings

props: mat, body weight
highlights: crunch variations
level up: lift head neck and shoulder higher
level down: take it half time/shake out the neck whenever needed

props: mat
highlights: quick tempo, pelvic tilts, roll ups, obliques, ten minutes
level up: add wrist weights
level down: move half tempo

props: weights
highlights: shoulders, biceps, cardio elements, ten minutes
level up: use heavier weights
level down: free arms

props: mat
highlights: neutral spine work, butterfly crunch, spinal articulations, ten minutes
level up: add ankle weights and wrist weights

props: free weights
highlights: slow to fast, biceps, shoulders, swoop bicep curl, ten minutes
level up: add wrist weights
level down: use free arms without weights

props: mat
highlights: long tabletop series, fire hydrant lifts, alternating sides, ten minutes
level up: add ankle weights

props: mat
highlights: roll ups, oblique work, scissor switches, bicycle crunches, ten minutes
level up: add weights
level down: take roll ups half time

props: mat
highlights: tabletop series, inner thighs, glute bridges, ten minutes
level up: add ankle weights

props: trampoline, the back of a chair/couch
highlights: glute and legs, single leg balance, squats, calf raises
level up: add ankle weights
level down: do all movements half time

props: light weights
highlights: quick tempo, cross body reach, triceps, ten minutes
level up: use heavier weights
level down: free arms

props: free weights
highlights: quick tempo, long combo, biceps, shoulders, ten minutes
level up: add heavier weights
level down: free arms

props: mat, looped band
highlights: looped band, glute bridges, side leg series sneaky obliques, inner thighs, ten minutes
level up: add ankle weights
level down: remove looped band

props: mat
highlights: quick + slow tempos, obliques, crunch variations, ten minutes
level up: add ankle weights
level down: move half tempo

props: mat
highlights: tabletop series, hamstring curls, hip rotation, ten minutes
level up: add ankle weights
level down: move half tempo

props: mat, wall
highlights: wall stretch, upper back and arm stretch, ten minutes

props: mat
highlights: hamstring and glute release, low back release, hip openers, ten minutes, chill playlist

props: light weights
highlights: quick tempo, long arm combo, bicep focus, ten minutes
level up: stay on tempo
level down: move half tempo

props: mat, towel
highlights: hamstrings, low back, twist, towel

props: mat, optional towel
highlights: hips, quads, spine, shoulders

props: mat, bodyweight
highlights: simple crunches, leg lifts + extensions, plank finisher
level up: add ankle weights (only if you can keep your low back pressed to the mat)
level down: move half time to focus on firing the core correctly

props: mat, towel or glider
highlights: obliques, side lying ab series, lats + torso activation
level up: take all arm position advancements
level down: move half time to focus on firing the core correctly