This is a time-based workout. Perform each exercise in order and maintain good form throughout. Once you have completed all the exercises, rest for 90 seconds and repeat 2 more times.

1. FULL WIPERS - 30 SECONDS. 
2. DEAD BUG - 30 SECONDS.
3. PLANK - 30 SECONDS.
4. REVERSE CRUNCH - 30 SECONDS.
5. HALF WIPERS - 30 SECONDS.
6. SIT-UPS - 45 SECONDS.
7. BICYCLE SIT-UPS - 45 SECONDS.
8. RIGHT SIDE PLANK - 30 SECONDS.
9. LEFT SIDE PLANK - 30 SECONDS.
10. DORSAL RAISES - 30 SECONDS.