Core

Plank

Beginner( Never done planks or very little practise) 30 Seconds, 5-second Break, 3 reps once a day

Intermediate ( Done A bit of planks but you are not amazing at it) 1 Minute, 10-second Break, 5 reps once a day

Advanced ( You have Done a Lot of planks and are very good at it) 1 Minute 30 Seconds, 10-second break, 4 reps, 3 times a day

Leg Raise

Beginner ( You Have Never done Leg raise or very little practise) 5 Up and Down, 4 sets, 1 Time a day

Intermediate ( You Have Done it before but you are not amazing at it) 7 Up and Down, 5 sets 1 Time a day

Advanced ( You Have Done a Lot of planks and are very good at it) 10 Up and Down, 6 sets, 2 times and day

V- Sit

Beginner ( You have Never done V- Sits or very little practise) 10 seconds , 3 sets, 1 Time a day

Intermediate ( You have Done it before but you are not amazing at it) 15 seconds, 5 sets 1 Time a day

Advanced ( You have Done a Lot of V- sits and are very good at it) 25 seconds , 5 sets, 2 times and day