I do this series 3 time through with 8-12 reps of each exercise.
Follow the whole routine, plus a bonus exercise, on our website!
- Alternate Lying Floor Leg Raise
- Hollow body weighted crunches
- Plate hold, side plank hip dips.
- Weighted side-to-side reaches.
- Sit-ups.
- Superwoman.
- Hollow body knee tucks with a press.
- Moving weight side to side plank position.

I do 10 reps of each exercise, and the whole sequence 4 times through.
You can use kettlebells, dumbbells, plates like me, or just follow Delia and use your body weight.
- Squats x 10
- Plate marches x 10 total
- Jumping squats x 10
- Curtsy squats x 5 each side
- Squat to reverse lunge x 10 total
- Bear pose to push-up x 10

Build balance and strength for surfing.
The complete first round took me about 7 minutes. I rested one minute in between rounds. I normally do 4 rounds.
Enjoy!

• Bosu burpees with push-ups *8 reps.
  
• Touch reach frontside/ backside *5 each side.
  
• Side to side *7 each side.
  
• Jump Squats *10 reps.
  
• Jump squats around the clock *6 rounds.
  
• Straight punches with weights *10 each side.
  
• BOSU dumbell swing squat *12.
  
• Deadlifts balance *8 each side.
  
• Twisted mountain climbers *15 on each side.
  
• BOSU leg raises * 15 on each side.
  

Quick and easy way to get a daily ab workout in!

• Normal crunches *10
  
• Crunches with legs in table top *10
  
• Crunches with legs up *10
  
• Crunches with legs in table top *10
  
• Normal crunches *10
  
• Side-to-side crunches *20
  
• Bicycle crunches *20
  
• Leg lifts *20
  
• Slow scissor leg lifts *5