props: mat, weights
highlights: reverse format, standing ab series, long squat series
level up: double time sequence, add heavier weights
level down: free arms
props: mat + weights
highlights: long standing leg series, balance work, slow plank
level up: up the weights to 5lbs
level down: free arms
props: mat, weights
highlights: narrow squats, hip opener, obliques
level up: add heavier weights
level down: free arms
props: mat, weights
highlights: simple leg series, twisted pushups, wide plank with shoulder tap
level up: switch for 5lbs
level down: free arms
