Equipment needed: Mat (optional)
Workout
1. 1-minute bridge
![](https://static.wixstatic.com/media/9a674f_11add14df7944d0b8e214632a79f8375~mv2.png/v1/fill/w_122,h_91,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_11add14df7944d0b8e214632a79f8375~mv2.png)
2. Side lying series (20 sec of each movement)
![](https://static.wixstatic.com/media/9a674f_e01251aff9114a02ac3b07f90fb21276~mv2.png/v1/fill/w_53,h_33,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_e01251aff9114a02ac3b07f90fb21276~mv2.png)
Starting Position
a. Leg lifts
![](https://static.wixstatic.com/media/9a674f_9953c8a6f1234ea095b27549165ea798~mv2.png/v1/fill/w_120,h_73,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_9953c8a6f1234ea095b27549165ea798~mv2.png)
b. Forward kicks
-start in position above (a); kick leg forward and then back to starting position c. Back kicks
-kick leg back and then to starting position
d. Forward/back kicks
-kick leg forward and then back
e. Forward circles (small)
f. Forward circles (big)
g. Back circles (small)
h. Back circles (big)
i. Pulses
-small leg lift up and down *Repeat on the other side
3. 1-minute bridge
4. Tabletop position (on hands and knees)
a. 8 straight leg lifts- extend the leg out, lift, and lower
![](https://static.wixstatic.com/media/9a674f_12af227db9844bf28a3e49c98eb36051~mv2.png/v1/fill/w_49,h_15,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_12af227db9844bf28a3e49c98eb36051~mv2.png)
b. 8 kickbacks (knee bent to 90 degrees) *Repeat on the other side
![](https://static.wixstatic.com/media/9a674f_f6c5dc11853f4ce3af5df3de722fd435~mv2.png/v1/fill/w_49,h_15,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_f6c5dc11853f4ce3af5df3de722fd435~mv2.png)
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!