1. Bird Dog Hold (20 sec/side)
![](https://static.wixstatic.com/media/9a674f_7ddf140c9276415aa7da22bfc21b1911~mv2.png/v1/fill/w_73,h_44,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_7ddf140c9276415aa7da22bfc21b1911~mv2.png)
2. Bird Dog (5/side)
*Extend opposite arm and leg out, hold for a few seconds, then switch sides, continue for 5/side
![](https://static.wixstatic.com/media/9a674f_7ddf140c9276415aa7da22bfc21b1911~mv2.png/v1/fill/w_73,h_44,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_7ddf140c9276415aa7da22bfc21b1911~mv2.png)
3. Bird Dog- Elbow to Knee (10/side)
![](https://static.wixstatic.com/media/9a674f_74ca5fffa34744babf59baf3e91c68e9~mv2.png/v1/fill/w_61,h_17,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_74ca5fffa34744babf59baf3e91c68e9~mv2.png)
4. Seated leg extensions (10/side)
*Alternating leg extensions
![](https://static.wixstatic.com/media/9a674f_9dc8aa2434f94fd4ac06e765d9470846~mv2.png/v1/fill/w_59,h_17,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_9dc8aa2434f94fd4ac06e765d9470846~mv2.png)
5. Deadbug (10/side)
![](https://static.wixstatic.com/media/9a674f_c0da55fd51b14cfa9c8c9c357ec5f4b7~mv2.png/v1/fill/w_51,h_18,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_c0da55fd51b14cfa9c8c9c357ec5f4b7~mv2.png)
6. Single leg hold (30 sec/side)
![](https://static.wixstatic.com/media/9a674f_7f3f9b5afb224b05a73c2a79aba94486~mv2.png/v1/fill/w_62,h_42,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_7f3f9b5afb224b05a73c2a79aba94486~mv2.png)
7. Scissor kicks (10/side)
*Alternate lowering your leg towards the ground; the further you lower your leg down, the more challenging the exercise
![](https://static.wixstatic.com/media/9a674f_7f3f9b5afb224b05a73c2a79aba94486~mv2.png/v1/fill/w_62,h_42,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_7f3f9b5afb224b05a73c2a79aba94486~mv2.png)
8. Bear crawl hold (20 sec x 3 sets)
![](https://static.wixstatic.com/media/9a674f_37a174152ac440769d01d6841afda968~mv2.png/v1/fill/w_69,h_48,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_37a174152ac440769d01d6841afda968~mv2.png)
9. Modified side plank (20 sec/side x 3 sets)
![](https://static.wixstatic.com/media/9a674f_c4d210443fc04e4d8b7f694c5d947893~mv2.png/v1/fill/w_73,h_47,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_c4d210443fc04e4d8b7f694c5d947893~mv2.png)
This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan
Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!