[youtube=http://youtu.be/S_1i5atvVYE]

Abdominal Rotations(weighted trunk rotation and shoulder stabilization)
4 sets of 16(8 each side); by feel
Row
1 min@85-90% of your avarage cal per min
rest 1 min x 10

To figure this out just divide your average cals per hour by 60. If you recorded your total calories then divide that by 5. If the row feel a bit easy, go up in percentage.