AB PREP. Neutral Spine Set-up; Butterfly Extension Crunch F 2:2 (Arms: back arm to front foot); Butterfly Extension Crunch B 2:2 (Arms: front arm to back foot); Butterfly into Double-Leg Lift Crunch 2:2 (Arms: extend vertically); Scissor Kick front and back 2:2; Windmill 2:2 (Arms: lifted by hips). Target: Abdominals.

CORE SERIES. Crunch + Scissor Kick 2:2 (Arms: Parallel Sweep); Crunch + Scissor Kick 1:1; Scissor Kick front and back 1:1; Combo: Scissor Kick x2 + Windmill x1 1:1:2; Hover with Point–Flex–Point front and back 1:1:1:1; Buzzsaw Combo: Point–Flex–Point front and back 1:1:1:1; Marching Plank low to high 1:1:1:1; High Plank: Elbow–Wrist–Elbow Knee Taps front and back 1:1:1:1; Windmill Arms 4:4 (prone, 1kg plates); repeat supine set. Target: Obliques, abdominals, postural muscles.

GLUTE SERIES. Hamstring Curl F + Tricep Extension B 2:2 (Horse Stance, Sculptband, 1 plate); Extension Pulse; Isometric Extension Hold front leg (Back arm: Thread the Needle 2:2); Attitude Lift 1:1; Attitude Triple Pulse; Combo: Attitude Triple Pulse x1 + Horse Stance Triple Pulse x1; Attitude Circle B 2:2; Attitude Circle F 2:2; Inner Thigh Mid-Range Pulse; Leg Bend + Extend 1:1; Leg Bend + Extend F + Circle Down 1:1:2; Reverse Inner Thigh Circle Up + Bend + Extend 1:1:2; 90-Degree Inner Thigh Pulse; change sides, repeat. Target: Glute max, glute med, inner thighs.

STANDING SERIES. Lunge 1:1 (Arms: Offering); Triple-Pulse Lunge + Relevé 1:1:1:1 (Arms: Offering–Side Raise reverse grip–Offering–In); Lunge x1 + Arabesque x1 1:1:1:1 (Arms: Bicep Curl to Chest Expansion); Lunge Pulse (Arms: Circle up to 5th Position 2:2); change legs, repeat. Target: Glutes, quads, calves.

UPPER BODY SERIES. Hip Sit, Bicep Curl x1 + Side Raise x1 1:1:1:1 (Gate Pose, 2 plates); Side Bend + Top Arm Press 2:2; Cross Punch + Rotation L&R 1:1; Half Kneeling Lateral Squat + Shoulder Press 2:2; Reverse Tabletop Tricep Pulse x1 + Knee Lift x1 front and back 2:2; change sides, repeat. Target: Shoulders, biceps, triceps, postural muscles.

STRENGTH SERIES 1. Crescent Lunge (halfway up) 2:2 (Arms: Chest Expansion); Combo: Crescent Lunge x1 + Rond de Jambe x1 2:2:2:2 (Arms: Chest Expansion to 5th Position); Scooter 1:1 (Arms: Tricep Kickback); change legs, repeat. Target: Quads, glutes, hamstrings.

STRENGTH SERIES 2. Bear Combo: Slide Out and In back arm x1 + Oblique Twist front x1 1:1:1:1 (Slider under back hand); Leg Swing front x1 + Glute Pulse R x1 1:1:1:1 (Modified Wild Thing, Slider under front heel); Glute Pulse R; change sides, repeat. Target: Core, obliques, glutes, back body.

YOGALATES. Extended Crescent Lunge into Warrior 2 4:4 (Arms: O/H, circling arm to Warrior 2); Extended Crescent Lunge into 90/90 Lunge 2:2, progression to Warrior 3; Modified Shiva Pulse 2:2 (Arms: Hands in Prayer); change sides; Combo: Bolt–Knee to Elbow–Wrist–Elbow front and back 1:1:1:1 (High Plank); Combo: Bolt–Cross Knee to Elbow–Wrist–Elbow front and back 1:1:1:1; repeat crescent lunge combos with light plates. Target: Full body.

OUTRO. Seated Glute Stretch.