1. Single leg lifts- 10 per side
![](https://static.wixstatic.com/media/9a674f_eaa6ed7666b4420ebda4bb8df4d5e0cc~mv2.png/v1/fill/w_980,h_315,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/9a674f_eaa6ed7666b4420ebda4bb8df4d5e0cc~mv2.png)
2. Single leg lifts with leg extension- 10 per side
![](https://static.wixstatic.com/media/9a674f_ffa85ca350dc4714bf199a489157aa73~mv2.png/v1/fill/w_980,h_220,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/9a674f_ffa85ca350dc4714bf199a489157aa73~mv2.png)
3. Opposite arm and leg lifts- 10 per side
4. Glute bridge- 2 sets x 30 seconds
![](https://static.wixstatic.com/media/9a674f_b9cee5e455b74ab2a31208dcd77bd365~mv2.jpg/v1/fill/w_513,h_329,al_c,q_80,enc_auto/9a674f_b9cee5e455b74ab2a31208dcd77bd365~mv2.jpg)
5. Modified side plank with hip dips; 30 sec hold then 10 hip dips- repeat on the other side
6. Bear crawl hold; 30 sets of 10 sec
![](https://static.wixstatic.com/media/9a674f_a1bc219c363f41afbd3fcf42222b3e62~mv2.jpg/v1/fill/w_523,h_349,al_c,q_80,enc_auto/9a674f_a1bc219c363f41afbd3fcf42222b3e62~mv2.jpg)
7. Bird dog- alternate extending opposite arm and leg- 10 per side
![](https://static.wixstatic.com/media/9a674f_f05db4c407134b09abc18929dd6d5bc0~mv2.jpg/v1/fill/w_573,h_360,al_c,q_80,enc_auto/9a674f_f05db4c407134b09abc18929dd6d5bc0~mv2.jpg)
8. Plank walks- 10 reps
![](https://static.wixstatic.com/media/9a674f_3fe7a7f1f7364028b5851ab6b0095aff~mv2.png/v1/fill/w_980,h_230,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/9a674f_3fe7a7f1f7364028b5851ab6b0095aff~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!
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