back hyper-extension w/ dumbbell 15x10lbs 12x15 lbs 10x20 lbs

twisted hyper-extension w/ dumbbell 15x10lbs 12x15 lbs 10x20 lbs

lying leg raises w/ dumbbell 15x3lbs 12x5 lbs 10x10 lbs

dumbbell crunches 15x20 lbs 12z25 lbs 10x30lbs 10x35 lbs

dumbbell twisted crunches 15x20 lbs 12z25 lbs 10x25 lbs 10x35 lbs

lying side leg raises 3 sets of 20

elbow to toe planks 3 sets of 3 minutes each 1 minute on one leg

side planks 3 sets of 3 minutes each

superman 4 sets of 2 minutes

60 minutes on treadmill barefoot

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