0:00-2:00-Warm up on your ProForm treadmill, bike, or elliptical at a pace that is comfortable for you.
2:00-3:00-Med Ball Twist: twist side to side.
3:00-4:00-Push-Ups: on your knees or on your toes. Do what you can for 1-minute.
4:00-6:00-Cardio: Take the incline, speed, or resistance up one level.
6:00-7:00-Side Plank: hold for 30-seconds on each side.
8:00-9:00-Oblique Crunch: do 30-seconds on each side.
9:00-10:00-Cardio: Take the incline, speed, or resistance up one level.
10:00-11:00-Hand Walk: start with the ball under your thighs and walk your hands forward until the ball is under your shins and than return and repeat.
12:00-13:00-Cardio: Take the incline, speed, or resistance up one level.
13:00-14:00-Spinal Balance: hold each side for 30-seconds
14:00-15:00-ABC's: write the alphabet with your feet A-Z.
16:00-17:00-Leg Switches: switch legs for 1-minute.
17:00-19:00-The Plank:hold for as long as you can. :)
19:00-20:00-Cardio: Cool Down