The following are exercises used in this workout:

1. Bent-Knee Hip Rotation w/ Medicine Ball
2. Cable Cross Crunch
3. Cable Crunch
4. Decline Weighted Crunch
5. Elevated Straight-Arm Stability Ball Plank
6. Hanging Knee Raise
7. Hanging Leg Raise
8. Kneeling Ab Rollout
9. Kneeling Side Throw
10. Lying Straight-Arm Sit-Up Throw
11. Reverse Cable Crunch
12. Reverse Crunch w/ Medicine Ball
13. Seated Unsupported Side Tap
14. Stability Ball Cross Crunch w/ Medicine Ball
15. Stability Ball Crunch w/ Medicine Ball
16. Stability Ball Twist
17. Standing Side Throw
18. Straight-Arm Overhead Throw
19. Straight-Leg Hip Rotation
20. Throw Down
21. Unsupported Crunch
22. Verticle Leg Raise
23. V-Ups