- Monday July 8th. 30 Full sit ups, 30 Superman lifts
- Tuesday July 9th. 50 Crunches, 30 Bird dogs
- Wednesday July 10th. 30 Oblique crunches 15/side, 30 Belly bird dogs
- Thursday July 11th. 30 Bicycles, 30 Deadlifts
- Friday July 12th. 30 V ups or modified V ups, 30 Back extensions or ball back extensions
- Saturday July 13th. 30 Russian Twists, 30 Bent over reverse flies
- Sunday July 14th. 30 Crunchy frogs, 1 minute of swimmers
- Repeat for the following week.