Surrenders-  Start in a tall kneeling position with your left knee and laces down behind you.  Press into your right foot to stand up tall.  Drive the left knee up in front of you as you fully extend your right hip.  Pause for a moment to stabilize and then return the left knee down behind you.  Continue for 8 repetitions and then repeat on the other side.

Figure-8 Abs- Lie on your back with  a medicine ball over head.  Engaging your core, curl up and simultaneously lift your right leg.  Pass the med ball (from the outside in) from your right hand to your left hand around your lifted leg.  Lower your leg and extend the ball back overhead.  Repeat the movement on the other side, lifting your left leg and passing the med ball from your left hand to right hand behind your lifted leg.  Continue for a total of 16 passes.