here is todays workout:

endurance core/balance

plank 1 min
floor cobra 1 min
side crunch L&R 2 mins
floor movement(kinda like break dancing) 1 min

1 min rest

single leg touchdowns L&R 2mins
iso superman 2 mins
speed skaters 1 min

1 min rest

plank tilts with knees 1 min
monk sit L&R 2 mins
single leg raise L&R 2mins

1 min rest

medicine ball armbar situp 3 mins
lying single leg raise with hip elevation 1min
figure 4 crunch 1 min

1 min rest

side cruch leg raise L&R 2 mins
ab roll to balance 1min
leg still leg deadlifts balancing on 1 leg the whole time L&R 2mins

1 min rest

standing side leg raise L&R 2mins
iso situp with twist 1min
iron bridge 1min
scorpions 1min

1 min rest then move to finale which is.......

100 situps in 3mins or less

this workout is a mixture of core exercise to strength the core and balancing exercise do exercises on 1 leg which strengthens your hips as well as lower back quads and hams

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overall goal is 185lbs 7% bodyfat