This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.
The beach side plank hip raise is an intermediate core conditioning exercise that targets the obliques.
The walk-out push-up into a t-bar position is an intermediate full body exercise. This is a great dynamic warm-up exercise as it targets the hamstrings, core, chest, triceps and rotator cuffs.
The walk-out with knee tuck is an intermediate dynamic warm-up exercise. This is a great exercise to include at the beginning of your work-out to ensure that you're hamstrings and abdominal muscles are properly warmed up before you begin the rest of your work-out.
The shoulder raise on the Bosu is an intermediate exercise that focuses on the lateral and anterior deltoids. This exercise uses the Bosu to add an element of instability to make it a little more challenging.
The single leg glute bridge is a lower body exercise that targets the glutes and hamstrings.