Start off with a warm up, I did 7 minutes on the treadmill.

Smith squat 15, 12, 10 reps

Leg extension 20, 12, 10 reps

V-ups- 25 reps

Side to side plank 25 reps

Dumbbell incline flies 15, 12, 10 reps

Knee push-ups- 35 reps

Dumbbell lateral raises  25 reps

Bent legged deadlift- 20, 12, 10 reps

Complete three sets with a 1 minute rest in between, use heavier weights each round, starting off with a lighter weight.