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.