incline crunches weighted
15 x body weight, 15 x 20 lbs, 15 x 30 lbs, 15 x 40 lbs
hanging leg tucks
6 sets of 15
side hyperextension 
15 x 20 lbs, 15 x 25, lbs, 15 x 25 lbs, 15 x 30 lbs
side hyperextension
15 x 20 lbs, 15 x 25, lbs, 15 x 25 lbs, 15 x 30 lbs


elliptical  30 minutes

side planks 3 sets one minute each
plank 2 sets of 2 minutes  each
lying side leg raises  2 x 20
lying side leg  tuck 2 x 20
push ups  1 set of 50 , 1 set of 45
lying straight leg lifts 2 x 20
bicycles 2 x 20

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