Action 1: Supine Alternating Hand-to-Foot Touch(16-20 reps)

1.Lie supine on a yoga mat with your upper body flat on the ground. Place your hands beside your ears, legs extended straight forward with feet lifted off the floor.

2.Keep your lower back pressed to the floor. Engage your core to lift one knee forward until your thigh is perpendicular to the ground. Then straighten and open your leg while simultaneously lifting the opposite shoulder off the floor. Extend your arm forward to reach toward the toes of the active leg.

3.Pause briefly at the peak of the movement to feel the contraction in your abdominal muscles. Slowly reverse the motion to return to the starting position, then repeat on the other side.

Action 2: Hip-Hinge Squat Jumps (12-16 reps)

1.Stand with feet slightly wider than shoulder-width apart, toes pointing outward. Keep your back straight, core engaged, and arms bent at the elbows crossed over your chest.

2.Maintain a straight back as you sit back through your hips and bend your knees into a squat. From the bottom position, stand up while simultaneously jumping upward. As you land, rotate your feet 90 degrees to the side and jump back to the starting position.

3.After regaining balance, perform another deep squat by bending hips and knees. As you rise, execute a hip-rotation jump to the opposite side.

4.Maintain a straight back throughout the entire movement. Ensure knees point in the same direction as toes.

Action 3: Supported Twisting Kick (12-16 reps)

1.Lower your body into a tabletop position with arms straight beneath shoulders on the yoga mat, elbows slightly bent, back straight, core engaged, knees bent, feet flat on the floor, and knees off the ground.

2.Maintain balance with the opposite arm and foot. Rotate your torso to lift one arm off the ground while simultaneously kicking the opposite leg forward from in front of your body.

3.Return to the starting position after reaching the peak of the movement, then repeat on the other side.

Supported Twist Kick (12-16 reps)

Action 4: Plank with Knee Lifts and Hip Raises (15-20 reps per side)

1.Bend forward, placing your arms directly beneath your shoulders on the yoga mat with elbows slightly bent. Keep your legs slightly apart, with toes firmly planted on the ground.

2.Maintain body stability. Engage your core to lift one knee forward and inward. Pause briefly at the peak position, feeling the contraction in your abdominal muscles. Then extend the active leg backward and upward, simultaneously shifting your weight backward and lifting your hips to bring your upper body and upper arms into the same plane.

3.Pause briefly at the peak position. Shift your weight forward, lower your hips to return to the starting position, and simultaneously lift the active knee forward and inward again.

Action 5: Wide-Arm Jumping Burpees (8-12 reps)

1.Stand with feet shoulder-width apart, bend forward into a squat position, place hands directly under shoulders to support body weight, keep elbows slightly bent, then jump backward to straighten legs.

2.After landing, jump inward to bring feet together, stand up while landing, then jump upward simultaneously. During the jump, spread legs outward to the sides and raise arms overhead.

3.After landing and stabilizing, squat down again to begin the next repetition.

Action 6: Plank with Side-to-Side Abdominal Tucks (12-16 reps)

1.Bend forward, placing your arms straight beneath your shoulders on the yoga mat. Keep elbows slightly bent, back straight, core engaged, legs extended backward together, and toes pressed into the ground.

2.Maintain body stability. Engage your core to lift both knees diagonally forward in a jump. Land and immediately jump back in the opposite direction, then repeat on the other side.

Begin the exercise after familiarizing yourself with the movement and warming up. Complete the intended number of repetitions while ensuring proper form.

If you can't complete the full set, do as many as you can. Rest for about 45 seconds between sets. Perform 3-4 sets per session. After finishing the workout, avoid stopping abruptly even if you're exhausted. Always conclude with a cool-down and relaxation to allow your heart rate to gradually return to normal.