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
