He does 2 sets of crunches, with 15-20 reps. He uses a swiss ball as his equipment and takes 30-45 in between sets.
Thomas then does the Medicine Ball Rotational Throw. He does three sets of 8-10 reps, while taking a 30-45 sec rest.
Reverse Crunch, is done with the help of a Resistance Band. two sets each consisting of 15-20 reps, with 30-45 sec rest.
Thomas then does a Dumbbell Split Squat. Equipment used for this exercise are dumbbells. He does this in 2 sets with 8-10 reps, taking 30-45 sec.
As his fifth exercise, Justin Thomas does Resistance Band Woodchopper. He does 2 sets with 10-15 reps.