1. Bird Dog Hold (20 sec/side)

2. Bird Dog (5/side)

*Extend opposite arm and leg out, hold for a few seconds, then switch sides, continue for 5/side

3. Bird Dog- Elbow to Knee (10/side)

4. Seated leg extensions (10/side)

*Alternating leg extensions

5. Deadbug (10/side)

6. Single leg hold (30 sec/side)

7. Scissor kicks (10/side)

*Alternate lowering your leg towards the ground; the further you lower your leg down, the more challenging the exercise

8. Bear crawl hold (20 sec x 3 sets)

9. Modified side plank (20 sec/side x 3 sets)

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!