AB PREP. Neutral Spine Set-up; Quick Breath Awareness; Half Roll Down & Breath 2:2 (seated, 2x 1kg plates either side, hands behind thighs); Low Row 2:2; Single-Arm High Row & Rotation front and back 2:2; Roll Down 4:4; 100s with Knees at 90°; 100s & Single-Leg Stretch front and back; Glute Bridge 2:2 (no weight plates); Single-Leg Glute Bridge front and back 2:2. Target: Abdominals.

CORE SERIES. Deadbug Back Leg 2:2 (1x light plate in the back hand); Oblique Twist front with back leg long 2:2; Oblique Crunch Hold front & Back Leg Lift & Lower 2:2; Oblique Crunch Pulse front 1:1; Scissor Thread front and back; Mermaid Lift 2:2 (side lying, body weight; progression to Arms: Bottom arm offering); Mermaid Lift & Top Leg Lift 2:2; Mermaid & Top Leg Lift Hold (Arms: Bottom arm opens out); Salute to Double-Arm Diagonal Reach F&B 4:4 (prone, 2x 1kg plates); Salute to Double-Arm Diagonal Reach & Side Bend F&B 4:4; change sides, repeat. Target: Abdominals, obliques, back body.

GLUTE SERIES. Inner Thigh Glute Bridge 1:1 (Sculptband around thighs); Glute Bridge Combo: Down – Up – Heels Lift – Heels Lower; Glute Bridge Hold & Heels Lift – Lower; Glute Bridge Pulse heels lifted; Clam Bridge 1:1 heels down; Clam Bridge Pulse Out; Floating Clam 1:1; Floating Clam Combo: Close – Open – Top Leg Extend – Bend 1:1:1:1; Top Leg Extend – Bend 1:1; Grasshopper Pulse; Grasshopper Extend – Bend 1:1; Grasshopper Heel Beats; change sides, repeat with Single Floating Clam. Target: Glute max, glute med, inner thighs.

STANDING SERIES. Squat Out – In – Leg Lift – Leg Lower L 1:1:1:1 (Sculptband around thighs, 2x 1kg plates; Arms: Chest Expansion in Leg Lift); Double-Pulse Squat x1 + Double-Pulse Leg Lift L x1 (Arms: Y-Fly in Leg Lift); Rainbow L (Arms: Arabesque); Tread L&R (Arms: Bicep Circle to Chest Expansion); change sides, repeat. Target: Lower body.

UPPER BODY SERIES. Hip Hinge 2:2 (Gate Pose, 2x light plates; Arms: Salute to Chest Expansion); Hip Hinge & Front Raise 2:2; Combo: Hip Hinge – Salute – Reverse Fly – Rise 1:1:1:1; Kneeling Side Extension L & Offering L (progression to Arms: R arm Diagonal Reach); change sides, repeat. Target: Shoulders, biceps, triceps, postural muscles.

STRENGTH SERIES 1. Side Lunge R 2:2 (1x slider under R foot; Arms: Skater); Skater R 1:1; Leg Lift & Lower R 1:1 (Arms: Arabesque); Transition: Rond de Jambe to Crescent Lunge; Crescent Lunge Pulse down/up 1 inch (Arms: Chest Expansion); Transition: High Plank, slider stays under R foot; Wiper R 2:2; Tricep Pushup; Combo: Pushup & Wiper (option: Pushup x1, Wiper x1); change legs, repeat. Target: Quads, glutes, core, upper body.

STRENGTH SERIES 2. Wiper L & Opposite Leg Lift 2:2 (prone side on, 1x slider under each hand); Wiper R & Opposite Leg Lift 2:2; Double-Arm Wiper 4:4; Double-Arm Wiper & Swimmer Legs 4:4; finish with Seated Glute Stretch. Target: Back body, upper back, spinal extensors, shoulders.

YOGALATES. Combo 1 L: Arm Sweep in Warrior 2 – Humble Warrior – Rise – Warrior 2; Combo 2 L: Triangle Pose – Warrior 2 – Side Angle – Warrior 2; Floating Half Moon, Slow Pulse L; change sides, repeat R; Rotating Plank F&B 4:4 (High Plank); Side Bend F; Side Bend B; repeat both combos with 2x light weight plates; Finish Workout: Wide-Legged Forward Fold. Target: Full body.

OUTRO. Seated Glute Stretch (Strength format) or Wide-Legged Forward Fold (Yogalates format).