The BackBlast:

WARMUP

1 minute Lizard Pose each leg

15 IC low slow flutter kicks

15 IC modified flutter kicks

20 IC hip bridges

20 IC hip bridges leg extensions

15 IC The Swimmer

10 Prone back bends 

1 lap around the parking lot

THE THANG

—Focus shifts on each exercise to Upper, Lower, Mid, oblique, and full abdominal muscles

—1 minute on / 30 second recovery—

Crunches

Reverse crunches

Flutter kicks

American hammers

Knee to elbow tucks (prone)

1 lap around the parking lot

Reach for the sky (high) crunches

Scissors (prone)

Elbow plank

Oblique crunches

Freddy Mercuries

1 lap around the parking lot

Sit-ups

Leg raises

Star (wide arm/wide leg) planks

Rockies (punching) sit-ups with mitts