Make sure and warm up first at least 5 minutes on the treadmill.

5 minute jog/sprint intervals.  (jog for 1 minute and spring for 30 seconds until you hit 5 minutes)

Russian twists on stability ball- 45 reps

Leg raises- 45 reps

Plank- 1 minute

V-ups- 15 reps

5 minute Jog/sprint interval

Bicycles- 45 reps

Heel touches- 45 reps

Plank- 1 minute

5 minute jog/ sprint interval

I finished this twice, it was hard but you got this.  If you want a real challenge try to finish it three times?